Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4 Rounds
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Jog
50ft. Bear Crawl
5 Touch Touch Stretches with 5 second pause in bottom
3 Bodyweight Single Leg RDL (each side) or 3 Dumbbell Suitcase Deadlift (each side)
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks
Demo Videos
High Knees
Butt Kicks
Lateral Shuffle
Bear Crawl
Toe Touch Stretch
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Bodyweight AND Minimal
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The Great British Bake Off Bodyweight & Minimal (4 Rounds for time)
Part A: Sprint Work
4 sets:
5 x 50ft Shuttle Sprints
-rest 1:30 between sets-
Workout Strategy and Flow
Let’s test our SPEED. This will quite literally be a sprint, rest, sprint style workout.
Remember in our Shuttle Run 1 rep = down 25ft, and back 25ft for a total of 50ft.
Today let’s aim to go 5-10 seconds faster than a typical shuttle run. I want you to push yourself to sprint.
Substitutions
If you don’t have room to complete shuttle sprints, then complete 30 seconds of FAST High Knees . If you typically sub high knees, I want these to be done much faster than you typically would be doing them.
Backpack Options
Part A: Sprint Work
4 sets:
5 x 50ft Backpack Shuttle Sprints
-rest 1:30 between sets-
M30 Scaled
Part A: Sprint Work
Option 1: practice shuttle runs, doesn’t have to be a sprint, but practice running down and back for only 4 times.
4 sets:
4 x 50ft Shuttle Run
-rest 1:30 between sets-
Option 2:
4 sets:
30 seconds of Fast Object Toe Taps – aim to make these faster than they typically would be
-rest 1:30 between sets-
Mayhem Moms
Part A: Sprint Work
4 sets:
30 seconds of Skater Side Jumps – I want these to be controlled still, but at the fastest pace you feel you can go. If today you just need to move for 30 seconds with no intensity, then that is okay.
-rest 1:30 between sets-
The Great British Bake Off Bodyweight and Minimal (8 Rounds for reps)
Part B:
EMOM 12 Minutes
Minute 1: Max Alternating Leg V-Ups
Minute 2: Max Hollow Hold
Minute 3: Rest
Scoring
Set 1: Alternating Leg V-Up in round 1
Set 2: Seconds you held Hollow Hold for in round 1
Set 3: Alternating Leg V-Up in round 2
Set 4: Seconds you held Hollow Hold for in round 2
Set 5: Alternating Leg V-Up in round 3
Set 6: Seconds you held Hollow Hold for in round 3
Set 7: Alternating Leg V-Up in round 4
Set 8: Seconds you held Hollow Hold for in round 4
Workout Strategy and Flow
Core Burner for the week!
This is 4 rounds total.
Aim to complete the exercise for the FULL minute.
Alternating Leg V-Up
Hollow Hold
Substitutions
See M30 Scaled and Mayhem Moms for scaling options
M30 Scaled
Part B:
EMOM 12 Minutes
Minute 1: Max Seated Toe Taps
Minute 2: Max Boat Hold
Minute 3: Rest
Mayhem Moms
Part B:
EMOM 12 Minutes
Minute 1: Max Modified Alternating Leg V Ups
Minute 2: Max Boat Hold
Minute 3: Rest