Mayhem Affiliate At Home 9/19/2023

Crossfit Lillington – Mayhem Affiliate – At Home

Warm-up (Checkmark)

4:00 Clock

20 Jumping Jacks

4 Samson Lunge Stretch (each side)

4 Up Downs

4 Supermans

Demo Videos

Jumping Jacks

Samson Lunge Stretch

Up Downs

Supermans

Bodyweight Metcon

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“On October 3rd, he asked me what day it was” Bodyweight (Checkmark)

FOR QUALITY

Part 1:

EMOM 15 Minutes

Minute 1: 40 Second Object Farmers Carry Hold OR High Plank Hold

Minute 2: 40 Seconds of Bodyweight Curtsy Lunges

Minute 3: 40 Seconds of Bodyweight Calf Raises with 2 Second Pause at Top

Part 2:

3 Sets:

:30 Superman Hold

:30 Hollow Hold

-rest 1:00 between sets-

Workout Strategy and Flow

Really unique style of our For Quality/Strength Session Today – a little 2 parter.

Part 1: 15 Minute EMOM (every minute on the minute)

Part 2: Core Burner

Note: in the EMOM, our main focus is to move with quality form for 40 seconds, not for speed or max reps here, just consistent movement!!!

Part 1:

Object Farmers Carry Hold — ideally we are finding any household objects that we can use to practice for “grocery day”. They don’t have the be the same weights, just be sure to brace your core.

——-you can sub this for High Plank Hold if you don’t have any objects to use

Bodyweight Curtsy Lunges — watch this demo video, these are a curtsy so they will be stepping back at more of an angle. Don’t rush these.

Bodyweight Calf Raises —- we are pausing at the top for 2 seconds here. Count out loud “one mississippi, two mississippi” OR look at an actual clock.

Part 2:

Roll directly from the Superman Hold into the Hollow Hold . Ideally with no rest between. Then you will rest for 1:00 before starting again.

Substitutions

Hollow Hold —–> Check out these progressions to find the best one for you

M30 Scaled

FOR QUALITY

Part 1:

EMOM 15 Minutes

Minute 1: 40 Second Object Farmers Carry Hold OR Knee Plank

Minute 2: 40 Seconds of Wall Assisted Step Back Lunges

Minute 3: 40 Seconds of Wall Assisted Bodyweight Calf Raises —if you can try to Pause at Top for 2 seconds.

Part 2:

3 Sets:

:30 Superman Hold OR Alternating Birddogs

:30 Boat Hold

-rest 1:00 between sets-

Mayhem Moms

FOR QUALITY

Part 1:

EMOM 15 Minutes

Minute 1: 40 Second Object Farmers Carry Hold OR High Plank Hold

Minute 2: 40 Seconds of Bodyweight Curtsy Lunges

Minute 3: 40 Seconds of Bodyweight Calf Raises with 2 Second Pause at Top

Part 2:

3 Sets:

:30 Alternating Birddogs

:30 Boat Hold

-rest 1:00 between sets-

Minimal Metcon

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“On October 3rd, he asked me what day it was” Minimal (Checkmark)

FOR QUALITY

Part 1:

EMOM 15 Minutes

Minute 1: 40 Second Dumbbell Farmers Carry Hold (2×50/35)

Minute 2: 40 Seconds of Dumbbell Curtsy Lunges (2×50/35)

Minute 3: 40 Seconds of Goblet Hold Dumbbell Calf Raises with 2 second pause at top (50/35)

Part 2:

3 Sets:

:30 Superman Hold

:30 Hollow Hold

-rest 1:00 between sets-

Scoring

Because today is about quality/strength, we are logging load NOT reps.

Set 1 Score = Weight of Dumbbells used for Farmer’s Carry Holds (2 x 50s = 100lb score)

Set 2 Score = Weight of Dumbbells used for Dumbbell Curtsy Lunges (2 x 50s = 100lb score)

Set 3 Score = Weight of Goblet Hold Calf Raise (50 = 50lb score)

Workout Strategy and Flow

Really unique style of our For Quality/Strength Session Today – a little 2 parter.

Part 1: 15 Minute EMOM (every minute on the minute)

Part 2: Core Burner

Note: in the EMOM, our main focus is to move with quality form for 40 seconds, not for speed or max reps here, just consistent movement!!!

Part 1:

Dumbbell Farmers Carry Hold — focus on staying tight in your core, trying not to lean towards one side or the other. Your grip is going to fatigue here, but do the best you can to hold on for the whole 40 seconds.

Double Dumbbell Curtsy Lunge — watch this demo video, these are a curtsy so they will be stepping back at more of an angle. Don’t rush these.

——— I want you holding the dumbbells in the farmer carry position, BUT if that causes you to break down your form at all, you can switch to on the shoulder. Remember this is for QUALITY.

Goblet Hold Dumbbell Calf Raises —- we are pausing at the top for 2 seconds here. Count out loud “one mississippi, two mississippi” OR look at an actual clock.

Mayhem Moms

FOR QUALITY

Part 1:

EMOM 15 Minutes

Minute 1: 40 Second Dumbbell Farmers Carry Hold

Minute 2: 40 Seconds of Double Dumbbell Curtsy Lunge – 20 seconds all on 1 side, then 20 seconds all on the other.

Minute 3: 40 Seconds of Goblet Hold Dumbbell Calf Raises with 2 Second Pause at Top

Part 2:

3 Sets:

:30 Alternating Birddogs

:30 Boat Hold

-rest 1:00 between sets-

Cooldown (Checkmark)

:30 Calf Stretch on Wall (each)

:30 Cross Leg Forward Fold (each)

:30 of Wrist Stretches

:30 Catcows

Demo Videos

calf stretch on wall

Cross Leg Forward Fold

Wrist Stretches

Cat/Cows