Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
10 yd bear crawl forward
10 yd bear crawl backward
Then 2 Rounds:
5 Push Ups to Downward Dog
5 Glute Bridges
5 Lunge Box Stretches (each side)
Then, 2 Rounds
50m Run
5 Box Step Overs or Single Dumbbell Box Step Overs
5 X-Jump (no jump) OR Alternating Dumbbell Hang Snatch
Demo Videos
Hinshaw Warm up
Push Up to Downward Dog w/Explanation
Glute Bridges
Lunge Box Stretches
Box Step Over or Single Dumbbell Box Step Overs
X-Jump No Jump or Single Dumbbell Hang Snatch
Bodyweight Metcon
()
Regina George and Gretchen Weiners Bodyweight (3 Rounds for time)
Partner Workout
3 Sets (1 set every 7 minutes)
200m Run (Together)
20 Box Step Overs (24”/20”)
20 X-Jumps (no jump)
200m Run (Together)
*Partner 1 does step overs while partner 2 does x-jumps no jump , then switch
Individual Version:
3 Sets (1 set every 7 min)
200m Run
20 Box Step Overs (24/20)
20 X-Jumps (no jump)
200m Run
Box Step Over
X-Jumps No Jump
Substitutions
200m Run —–> either run for 1 minute for every 200m Run (doesn’t matter the distance as long as you try to run at a moderate to fast pace OR Complete 1 minute of High Knees
Backpack Option
Partner Workout
3 Sets (1 set every 7 min)
200m Backpack Run (Together)
20 Backpack Chair Step Ups (24/20)
20 Backpack Ground to Overhead
200m Backpack Run (Together)
*Partner 1 does step ups while partner 2 does ground to overhead, then switch
Individual Version:
3 Sets (1 set every 7 min)
200m Backpack Run
20 Backpack Chair Step Ups (24/20)
20 Backpack Ground to Overhead
200m Backpack Run
M30 Scaled
Partner Workout
3 Sets (1 set every 7 min)
1:00 of Step Jacks (together)
20 Step Up to Surface
20 X-Jumps No Jump – elevate if needed
1:00 of Step Jacks (together)
*Partner 1 does step up to surface while partner 2 does x-jumps no jump, then switch
Individual Version:
3 Sets (1 set every 7 min)
1:00 of Step Jacks
20 Step Up to Surface
20 X-Jumps No Jump – elevate if needed
1:00 of Step Jacks
Mayhem Moms
Partner Workout
3 Sets (1 set every 7 min)
1:00 of Controlled High Knees to Jumping Jacks (together)
10 Lunge to Hip Extension (left)
10 Lunge to Hip Extension (right)
20 X-Jumps No Jump
1:00 of Controlled High Knees to Jumping Jacks (together)
*Partner 1 does lunge to hip extension, while partner 2 does x-jumps no jump, then switch
Individual Version:
3 Sets (1 set every 7 minutes)
1:00 of Controlled High Knees to Jumping Jacks (together)
10 Lunge to Hip Extension (left)
10 Lunge to Hip Extension (right)
20 X-Jumps No Jump
1:00 of Controlled High Knees to Jumping Jacks (together)
Scoring
I know that some of our M30 crew love partner workouts and others in the M30 crew don’t have a partner available. So for that reason, individual and partner will be RX if you complete exactly as it is written on the board.
Just please be sure to comment if you did “partner” or “individual”
Workout Strategy and Flow
This is a longer workout today, so be prepped for that.
Remember the faster you move in the sets, the more rest you earn yourself. If it takes you the full 7 minutes to complete, then you get no rest between sets. Scale appropriately
It does NOT benefit you to leave your partner in the dust. You can only go as fast as the slowest partner, so communicate and be sure you are both moving at a pace that is sustainable for both of you across all 3 sets.
Partner Flow
0:00 – 7:00
As fast as you can in 7 minutes, complete Set 1:
A 200m Run (Partners Run Together) then when both partners are done with the run……Partner 1 completes 20 Box Step Overs while Partner 2 completes 20 X-Jumps (no jump)……then when both are done, they switch. Parter 1 completes 20 X-Jumps (no jump) while partner 2 completes Box Step Overs…..then when both partners are finished they will begin another 200m Run together.
Rest any time you have remaining in the 7 minute window.
7:00 – 14:00
As fast as you can in 7 minutes, complete Set 2:
(same as above)
14:00 – 21:00
As fast as you can in 7 minutes, complete Set 3:
(same as above)
Individual Flow
0:00 – 7:00
As fast as you can in 7 minutes, complete Set 1:
200m Run , 20 Box Step Overs, 20 X-Jumps (no jump), 200m Run
Rest any time you have remaining in the 7 minute window.
7:00 – 14:00
As fast as you can in 7 minutes, complete Set 2:
(same as above)
14:00 – 21:00
As fast as you can in 7 minutes, complete Set 3:
(same as above)
Minimal Metcon
()
Regina George and Gretchen Weiners Minimal (3 Rounds for time)
Partner Workout
3 Sets (1 set every 7 minutes)
200m Run (Together)
20 Single Dumbbell Box Step Overs (50/35) (24”/20”)
20 Alternating Dumbbell Hang Snatch (50/35)
200m Run (Together)
*Partner 1 does step overs, while partner 2 does snatch, then switch
Individual Version:
3 Sets (1 set every 7 minutes)
200m Run
20 Single Dumbbell Box Step Overs (50/35) (24”/20”)
20 Alternating Dumbbell Hang Snatch (50/35)
200m Run
Substitutions
200m Run —–> either run for 1 minute for every 200m Run (doesn’t matter the distance as long as you try to run at a moderate to fast pace. OR Complete 1 minute of High Knees
Mayhem Moms
Partner Workout
3 Sets (1 set every 7 minutes)
1:00 of Controlled High Knees to Jumping Jacks (together)
10 Lunge to Hip Extension (left)
10 Lunge to Hip Extension (right)
20 Single Dumbbell Hang Snatch
1:00 of Controlled High Knees to Jumping Jacks (together)
*Partner 1 does step overs, while partner 2 does snatch, then switch
Individual Version:
3 Sets (1 set every 7 minutes)
1:00 of Controlled High Knees to Jumping Jacks (together)
10 Lunge to Hip Extension (left)
10 Lunge to Hip Extension (right)
20 Alternating Single Dumbbell Hang Snatch
1:00 of Controlled High Knees to Jumping Jacks (together)
Single Dumbbell Hang Snatch
Single Dumbbell Box Step Overs
Workout Strategy and Flow
This is a longer workout today, so be prepped for that.
Remember the faster you move in the sets, the more rest you earn yourself. If it takes you the full 7 minutes to complete, then you get no rest between sets. Scale appropriately
It does NOT benefit you to leave your partner in the dust. You can only go as fast as the slowest partner, so communicate and be sure you are both moving at a pace that is sustainable for both of you across all 3 sets.
Partner Flow
0:00 – 7:00
As fast as you can in 7 minutes, complete Set 1:
A 200m Run (Partners Run Together) then when both partners are done with the run……Partner 1 completes 20 Single Dumbbell Box Step Overs while Partner 2 completes 20 Alternating Dumbbell Hang Snatch……then when both are done, they switch. Parter 1 completes 20 Alternating Dumbbell Hang Snatch while partner 2 completes Single Dumbbell Box Step Overs…..then when both partners are finished they will begin another 200m Run together.
Rest any time you have remaining in the 7 minute window.
7:00 – 14:00
As fast as you can in 7 minutes, complete Set 2:
(same as above)
14:00 – 21:00
As fast as you can in 7 minutes, complete Set 3:
(same as above)
Individual Flow
0:00 – 7:00
As fast as you can in 7 minutes, complete Set 1:
200m Run , 20 Single Dumbbell Box Step Overs, 20 Alternating Dumbbell Hang Snatch, 200m Run
Rest any time you have remaining in the 7 minute window.
7:00 – 14:00
As fast as you can in 7 minutes, complete Set 2:
(same as above)
14:00 – 21:00
As fast as you can in 7 minutes, complete Set 3:
(same as above)