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 Single Leg Glute Bridge (left) + 15 Second Single Leg Glute Bridge Hold (left)
5 Single Leg Glute Bridge (right) + 15 Second Single Leg Glute Bridge Hold (right)
2 Up Down OR 1 Dumbbell Hang Snatch (each arm)
1 Burpee Jumping Lunge OR 1 Dumbbell Devil Press
Demo Videos
Hinshaw Warm Up
Single Leg Glute Bridge Hold
Up Downs or Single Dumbbell Hang Snatch
Burpee Jumping Lunge Combo or Dumbbell Devil Press
Bodyweight Metcon
()
Phase10 Bodyweight (Time)
10 Rounds
200m Run
3 Burpee Jumping Lunges
Athletes Notes
Workout Strategy and Flow
STARTING OFF YOUR WEEK WITH A GOOD ONE!!!!
10 Rounds of a workout that has running, means that we need to PACE ourselves well. This is a grindy little couplet, so dig deep mentally and physically.
Burpee Jumping Lunge – this is a combination movement, we will complete a burpee where our chest touches the ground and when we stand/jump out of the burpee, we will perform a Jumping Lunge
———Note: Burpee + Left leg + Right Leg = 1 rep. You repeat for 3 reps each round.
Substitutions
Complete 1:00 of High Knees OR High Knees to Jumping Jacks
Backpack Option
10 Rounds
200m Backpack Run
3 Backpack Devil Press
M30 Scaled
10 Rounds
1:00 of Step Jacks OR 60 Reps of Step Jacks – each step out counts as a rep
3 Elevated Up Downs with NO Jump
6 Wall Assisted Step Back Lunges (total)
Mayhem Moms
10 Rounds
1:00 of Controlled High Knees to Jumping Jacks
3 Modified Burpee Jumping Lunge
Minimal Metcon
()
Phase10 Minimal (Time)
10 Rounds
200m Run
3 Dumbbell Devil Press (2×50/35)
Athletes Notes
Workout Strategy and Flow
STARTING OFF YOUR WEEK WITH A GOOD ONE!!!!
10 Rounds of a workout that has running, means that we need to PACE ourselves well. This is a grindy little couplet, so dig deep mentally and physically.
Dumbbell Devil Press – we should select a weight that we know we can confidently hit multiple devil press back to back EVEN when we are fatigued.
——– Note: I would rather you go lighter on the weight than choose too heavy of a weight and you rest too long between reps AND / OR your form is breaking down.
Substitutions
Complete 1:00 of High Knees OR High Knees to Jumping Jacks
Mayhem Moms
10 Rounds
1:00 of Controlled High Knees to Jumping Jacks
3 Elevated Dumbbell Devil Press
Bonus Stretching (Checkmark)
2:00 Walk
then
:30 Seated QL Stretch (each side)
1:00 Frog Stretch
Demo Videos
Seated QL Stretch
Frog Stretch