Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
:30 Line Hops or Single Unders
10 Bodyweight Step Back Lunges or 5 Single Dumbbell Power Clean (each)
5 Inchworm
5 Up Downs
Demo Videos
Line Hops OR Single Unders
Step back lunge OR Single Dumbbell Power Cleans
Inchworm
Up Downs
Bodyweight Metcon
()
Bobby Beat Flay Bodyweight (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
50 Line or Plate Hops
10 Jumping Lunges (L+R = 1)
25 Burpees
50 Line or Plate Hops
10 Jumping Lunges (L+R = 1)
*Repeat from October 12, 2022
Workout Strategy and Flow
AMRAP = As many rounds and reps as possible in 15 minutes. Here we goooo.
A lot of jumping happening today. But its going to make for a sweaty and challenging workout.
Stay consistently moving. None of these movements require a challenging skill, so focus on breathing well so you can keep going.
Plate Hops OR Line Hops
Jumping Lunge – the L+R=1 beside these means that left leg and the right leg are 1 rep.
Burpee – these are regular burpees, not jumping over or onto anything. Just lay down, stand up jump.
Backpack Option
AMRAP 15 Minutes
50 Hops Over The Backpack
10 Backpack Stepback Lunges (L + R = 1)
25 Backpack Lateral Burpees
50 Hops Over The Backpack
10 Backpack Stepback Lunges (L + R = 1)
M30 Scaled
AMRAP 15 Minutes
50 Object Toe Taps
10 Wall Assisted Step Back Lunges (L + R = 1)
25 Elevated Up Down w/jump
50 Object Toe Taps
10 Wall Assisted Step Back Lunges (L + R = 1)
Mayhem Moms
AMRAP 15 Minutes
50 Slow and Controlled Plate Hop
10 Bodyweight Split squat (each leg)
25 Modified Burpee – knee push up, no jumping
50 Slow and Controlled Plate Hop
10 Bodyweight Split squat (each leg)
Minimal Metcon
()
Beat Bobby Flay Minimal (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
50 Double Unders / 100 Single Unders
10 Dumbbell Power Cleans (2 x 50/35)
25 Burpees
50 Double Unders / 100 Single Unders
10 Dumbbell Power Cleans (2 x 50/35)
*Repeat from October 12, 2022
Workout Strategy and Flow
AMRAP = As many rounds and reps as possible in 15 minutes. Here we goooo.
A lot of jumping happening today. But its going to make for a sweaty and challenging workout.
My biggest piece of advice on this workout is to break the dumbbell power cleans early. 2 sets of 5 every time will save your grip and allow you to keep moving quickly.
Double Unders or Single Unders
Dumbbell Power Clean
Burpee – these are regular burpees, not jumping over or onto anything. Just lay down, stand up jump.
Mayhem Moms
AMRAP 15 Minutes
50 Slow and Controlled Plate Hop
10 Hang Power Clean
25 Modified Burpee – knee push up, no jumping
50 Slow and Controlled Plate Hop
10 Hang Power Clean
Accessory
Accessory (4 Rounds for time)
4 Sets
Max Copenhagen Plank
– rest 1:00 between sets-
See Workout Prep Notes BEFORE starting this for:
How to Score
Scaling Option
Copenhagen Planks are great for core/obliques but also for working your adductor muscles. So expect to feel it there. (Quick anatomy lesson – that is your hip and groin muscles aka that inner part of your thigh)
Flow and Scoring
Set 1: Time for max hold on left arm
-rest 1:00-
Set 2: Time for max hold on right arm
-rest 1:00-
Set 3: Time for max hold on left arm
-rest 1:00-
Set 4: Time for max hold on right arm
Demo Video
Full Copenhagen Planks
Substitution
Half Copenhagen Planks
Side Plank
Bonus Stretching (Checkmark)
1:00 Couch Stretch (each side)
1:00 Pigeon Stretch (each side)
(if you have time, repeat)
Demo Videos
Couch Stretch
Pigeon Stretch