Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock:
:30 High Knees
5 Dynamic Squat Stretches
3 Jumping Air Squats OR 3 Crush Grip Dumbbell Thrusters
5 Superman with Scapular Retraction
3 Towel Rows or 3 Crush Grip Dumbbell Bent Over Rows
Demo Videos
High Knees
Dynamic Squat Stretch
Jumping Air Squats or Crush Grip Dumbbell Thruster
Supermans with Scapular Retraction
Towel Rows or Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Chopped Bodyweight (16 Rounds for reps)
8 Rounds for reps of:
30 seconds of Towel Rows or Banded Bent Over Rows or Strict Pull Ups
-Rest 30 seconds-
30 seconds of Air Squats
-Rest 30 seconds-
Scoring
There are 16 spots to log your scores. I know it can be a lot to keep track of, try your best to write down your total rep count in each 30 second rest window. It is okay if all you end up remembering is your final rep count, if that’s the case then just put your total reps in box #16.
Score of Odd Sets are the Crush Grip Dumbbell Bent Over Rows
Score of Even Sets are the Crush Grip Dumbbell Thrusters
Workout Strategy and Flow
LET’S GOOOO. I’m excited for this one. Let’s talk flow first and then strategy.
Flow
On a 16 Minute Clock:
0:00 – 0:30 Max Towel Rows or Banded Bent Over Rows or Strict Pull Ups
0:30 – 1:00 Rest
1:00 – 1:30 Max Air Squats
1:30 – 2:00 Rest
(this is one round…we will follow this clock style and complete 8 total rounds for 16 total minutes)
The goal for both of these movements is to stay moving for the entire 30 second durations.
The goal is to be moving for the entire 30 seconds. Doesn’t have to be crazy fast reps, but just non-stop movement.
Towel Rows or Banded Bent Over Row or Strict Pull Up – if you are struggling to do for 30 full seconds, aim to complete 15 rest for 5 seconds and then 10 more seconds. I know this is high volume for this upper body pulling.
Air Squats
Backpack Option
8 Rounds for reps of:
30 seconds of Backpack Bent Over Row
-Rest 30 seconds-
30 seconds of Backpack Back Squat
-Rest 30 seconds-
M30 Scaled
8 Rounds for reps of:
30 seconds of Towel Rows or Banded Bent Over Row
-Rest 30 seconds-
30 seconds of Squat to Chair
-Rest 30 seconds-
Mayhem Moms
8 Rounds for reps of:
30 seconds of Towel Rows or Banded Bent Over Row
-Rest 30 seconds-
30 seconds of Air Squats
-Rest 30 seconds-
Minimal Metcon
()
Chopped Minimal (16 Rounds for reps)
8 Rounds for reps of:
30 seconds of Crush Grip Dumbbell Bent Over Rows (50/35)
-Rest 30 seconds-
30 seconds of Crush Grip Dumbbell Thrusters (50/35)
-Rest 30 seconds-
Scoring
There are 16 spots to log your scores. I know it can be a lot to keep track of, try your best to write down your total rep count in each 30 second rest window. It is okay if all you end up remembering is your final rep count, if that’s the case then just put your total reps in box #16.
Score of Odd Sets are the Crush Grip Dumbbell Bent Over Rows
Score of Even Sets are the Crush Grip Dumbbell Thrusters
Workout Strategy and Flow
LET’S GOOOO. I’m excited for this one. Let’s talk flow first and then strategy.
Flow
On a 16 Minute Clock:
0:00 – 0:30 Max Crush Grip Dumbbell Bent Over Rows
0:30 – 1:00 Rest
1:00 – 1:30 Max Crush Grip Dumbbell Thruster
1:30 – 2:00 Rest
(this is one round…we will follow this clock style and complete 8 total rounds for 16 total minutes)
The goal for both of these movements is to stay moving for the entire 30 second durations.
It is extremely important that we choose the proper dumbbell weight for this workout. It looks easier on paper than it will feel. You should WANT to put the dumbbell down but with the time domain, you won’t have time.
Crush Grip Dumbbell Bent Over Row
Crush Grip Dumbbell Thruster – please be careful. If you don’t have a towel around to wipe your hands and it feels too dangerous/slippery, then you can change to 15 seconds of single dumbbell thrusters left, immediately into 15 seconds on of single dumbbell thrusters on the right.
Mayhem Moms
No modifications for today. BUT if you feel unstable / unbalanced doing the crush grip dumbbell thrusters, you can put a chair/bench/box behind you and squat to it for better balance OR just change to 30 seconds of Dumbbell Goblet Squat
Accessory
Accessory (Checkmark)
Every 2:00 for 3 sets:
8 Tempo Bodyweight Single Leg RDL @ 2121 (each)
*Tempo = 2 seconds down, 1 second pause at bottom, 2 seconds up, 1 second pause at top. Complete all 10 on 1 leg, then all 10 on other.
Athletes Notes
Note: Set a 6 Minute Clock
From 0:00 – 2:00 you will complete the tempo single leg RDL on each side and rest for the remaining of the 2 minutes.
From 2:00 – 4:00 you will complete set 2
From 4:00 – 6:00 you will complete set 3
Bodyweight Single Leg RDL
——-scale to: Wall Assisted Single Leg RDL
Bonus Stretching (Checkmark)
2 Rounds:
:30 Standing Quad Stretch (each side)
1:00 Leaning Child’s Pose
:30 Cross Leg Forward Fold (each side)
Demo Videos
Standing Quad Stretch
Leaning Child’s Pose
Cross Leg Forward Fold