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 3 Rounds:
5 Push Ups to Downward Dog
5 Glute Bridges
Demo Videos
Hinshaw Warm up
Push Up to Downward Dog w/Explanation
Glute Bridges
Bodyweight Metcon
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Guys Grocery Games Bodyweight (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
20 Hand Release Push Ups
30 Sit Ups
400m Run
Scoring
For simplicity, We are going to score 400m as 1 rep per meter.
Let’s say you get through 4 rounds and you make it through 200m of the 400m run and your timer stops. Your score will be 4 + 250. (because that is 20 hand release push ups + 30 sit ups + 200m run)
Workout Strategy and Flow
We have a long AMRAP today, here we goooo.
2 Ways to Approach Today based on how you feel
Test your limits. * 20 Minutes on the clock to move through as many rounds and reps of:
Hand Release Push Ups + Sit Ups + 400m Run
HOW MANY CAN YOU GET?
Your body is feeling a bit beat up from the week, and rather than pushing your limits, you just want to get a good sweat for 20 minutes and aim to keep moving.
Either way, I encourage you to choose what your body feels is the best approach for today.
Substitutions
Run ——> let’s aim to run for 2 minutes. If you cannot run due to injury or weather, sub with 2 minutes of High Knees to Lateral Shuffle OR Skater Side Jumps
Hand Release Push Ups ——> Knee Push Ups OR Incline Push Ups OR Elevated Knee Push Ups
Backpack Options
AMRAP 20 Minutes
20 Backpack Push Ups
30 Backpack Sit Up
400m Backpack Run
M30 Scaled
AMRAP 20 Minutes
20 Elevated Knee Push Ups
30 Quarter Sit Ups
2 Minutes of Step Jacks
Mayhem Moms
AMRAP 20 Minutes
20 Incline Push Ups
30 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
2 Minutes of Controlled High Knees to Lateral Shuffle
Minimal Metcon
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Guys Grocery Games Minimal (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
20 Dumbbell Floor Press (2×50/35)
30 Sit Ups
400m Run
Scoring
For simplicity, We are going to score 400m as 1 rep per meter.
Let’s say you get through 4 rounds and you make it through 200m of the 400m run and your timer stops. Your score will be 4 + 250. (because that is 20 floor press + 30 sit ups + 200m run)
Workout Strategy and Flow
We have a long AMRAP today, here we goooo.
2 Ways to Approach Today based on how you feel
Test your limits. 20 Minutes on the clock to move through as many rounds and reps of:
Dumbbell Floor Press + Sit Ups + 400m Run
HOW MANY CAN YOU GET?
Your body is feeling a bit beat up from the week, and rather than pushing your limits, you just want to get a good sweat for 20 minutes and aim to keep moving.
Either way, I encourage you to choose what your body feels is the best approach for today.
Substitutions
Run ——> let’s aim to run for 2 minutes. If you cannot run due to injury or weather, sub with 2 minutes of High Knees to Lateral Shuffle OR Skater Side Jumps
Mayhem Moms
AMRAP 20 Minutes
20 Dumbbell Incline Bench Press OR Dumbbell Physioball Bench Press OR Incline Push Ups
30 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
2 Minutes of Controlled High Knees to Lateral Shuffle
Accessory
Accessory (Checkmark)
Accumulate 60 Box Step Ups (20″) today
Bonus Stretching (Checkmark)
Bonus Stretching – Chest & Arms:
:30 Wrist Stretches
:30 Twisted Cross (each arm)
:30 Thread the Needle (each arm)
:30 Seated Tricep Stretch (each arm)
Demo Video: https://youtu.be/Au_kH4gNH0k