Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
10 Leg Swings (forward and backward)
:15 High Knees
:15 Butt Kicks
:15 Pike Hold OR Handstand Hold
10 Reverse Snow Angels
Then,
1 Round at workout pace:
100m Run
5 Pike Push Ups or 5 Dumbbell Push Press
5 Towel/Banded Rows OR 5 Dumbbell Bent Over Row
2 Alternating Leg V-Up + V-Up
Demo Videos
Front to Back Leg Swings
High Knees
Butt Kicks
Pike Hold or Handstand Hold – 3 variations
Reverse Snow Angels
Pike Push Up or
Towel Rows or Banded Bent Over Row or Double Dumbbell Bent Over Row
Alternating Leg V-Up PLUS V-Up
Bodyweight Metcon
()
On Wednesdays, We Wear Pink Bodyweight (Time)
For Time:
50 Sit Ups
400m Run
30 Pike Push Ups or Banded Strict Press or Kipping Handstand Push Ups
20 Towel Rows or Banded Bent Over Rows or Strict Pull Ups
10 Alternating Leg V-Up (each side) + V-Up
Sit Ups
Run
Pike Push Up or Banded Strict Press or Kipping Handstand Push Up
Towel Rows OR Banded Bent Over Row or Strict Pull Up
Alternating Leg V-Up + V-Up
We have a new movement to finish with. You will complete Left Leg Alternating V Up, Right Leg Alternating V Up, then V-up and that will be 1 rep. You have 10 total to close out this workout. We do both of these movements very often in M30, so this combo movement shouldn’t be too challenging to try.
Substitutions
400m Run —–>
Don’t think you are a good runner? Still run today. Instead of worrying about distance, run for 2 minutes as a moderate pace, aiming to not stop running for the full 2 minutes.
Have an injury that prevents you from running OR don’t have the outdoor space/weather to run? Complete 2 minutes of High Knees OR High Knees to Lateral Shuffle
Pike Push Ups —-> if you cannot complete this movement as it is intended and don’t have a band, complete 30 Pike Shoulder Taps (L+R=1) OR 30 Bear Crawl Alternating Shoulder Taps (L+R=1)
Backpack Option
For Time:
50 Backpack Sit Up
400m Backpack Run
30 Backpack Shoulder to Overhead
20 Backpack Bent Over Row
10 Alternating Leg V-Up + V-Up – without backpack
M30 Scaled
For Time:
50 Quarter Sit Ups
2 Minutes of Step Jacks
30 Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Towel Rows
20 Seated Toe Taps
Mayhem Moms
For Time:
50 Quarter Sit Ups
2 Minutes of Controlled Skater Side Jumps
30 Banded Strict Press or Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Towel Rows OR Banded Bent Over Row
20 Alternating Leg V-Up
Workout Strategy and Flow
We got ourselves a chipper on this wonderful Wednesday. That means you will complete all of the reps given for that movement before moving on to the next movement. The good news is that once you complete that movement you won’t have to do it again at any point in the workout (wooohooo)
Recommendation: move at a steady pace throughout the whole workout. Take quick breaks when needed and get right back to it. We don’t want to reach failure/fatigue at any point that causes us to have to stop for 1 minute + .
Minimal Metcon
()
On Wednesdays We Wear Pink Minimal (Time)
For Time:
50 Sit Ups
400m Run
30 Dumbbell Push Press (2×50/35)
20 Dumbbell Bent Over Rows (2×50/35)
10 Alternating Leg V-Up (each side) + V-Up
Workout Strategy and Flow
We got ourselves a chipper on this wonderful Wednesday. That means you will complete all of the reps given for that movement before moving on to the next movement. The good news is that once you complete that movement you won’t have to do it again at any point in the workout (wooohooo)
Recommendation : move at a steady pace throughout the whole workout. Take quick breaks when needed and get right back to it. We don’t want to reach failure/fatigue at any point that causes us to have to stop for 1 minute + .
Sit Ups
Run
Dumbbell Push Press
Double Dumbbell Bent Over Row
Alternating Leg V-Up + V-Up
We have a new movement to finish with. You will complete Left Leg Alternating V Up, Right Leg Alternating V Up, then V-up and that will be 1 rep. You have 10 total to close out this workout. We do both of these movements very often in M30, so this combo movement shouldn’t be too challenging to try.
Substitutions
400m Run —–>
Don’t think you are a good runner? Still run today. Instead of worrying about distance, run for 2 minutes as a moderate pace, aiming to not stop running for the full 2 minutes.
Have an injury that prevents you from running OR don’t have the outdoor space/weather to run? Complete 2 minutes of High Knees OR High Knees to Lateral Shuffle
Mayhem Moms
For Time:
50 Quarter Sit Ups
2 Minutes of Controlled Skater Side Jumps
30 Banded Strict Press or Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Towel Rows OR Banded Bent Over Row
20 Alternating Leg V-Up
Accessory
Accessory (Checkmark)
3 Sets:
12 Chair/Box Dips
-rest 1:00 between sets-
Chair Dip