Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock:
:30 Jumping Jacks or Single Unders
5 Donkey Kicks (each)
5 Dynamic Squats
2 Jumping Air Squats OR 1 Dumbbell Thrusters (each)
Demo Videos
Jumping Jacks or Single Unders
Donkey Kick
Dynamic Squat Stretch
Jumping Air Squat or Single Dumbbell Thruster
Bodyweight Metcon
()
Spades Bodyweight (2 Rounds for time)
2 Sets:
3 Rounds
12 Squat to Overhead Reach
12 Sit Ups
36 Line Hops
-rest 3 minutes between sets-
Athletes Notes
Workout Strategy and Flow
We have a bit of a longer rest period between sets here today. That means I want you to push yourself here.
We want to see if you can complete smaller reps of unbroken work, repeated for 3 rounds and then rest long enough to go just as hard again.
Can you stay consistently fast in Set 2? Can you go faster?
Squat to Overhead Reach
Sit Ups
Line Hops
Flow
12 Squat to Overhead Reach, 12 Sit Ups, 36 Line Hops, 12 Squat to Overhead Reach, 12 Sit Ups, 36 Line Hops, 12 Squat to Overhead Reach, 12 Sit Ups, 36 Line Hops
-rest 3:00-
12 Squat to Overhead Reach, 12 Sit Ups, 36 Line Hops, 12 Squat to Overhead Reach, 12 Sit Ups, 36 Line Hops, 12 Squat to Overhead Reach, 12 Sit Ups, 36 Line Hops
Backpack Option
2 Sets:
3 Rounds
12 Backpack Thruster
12 Backpack Sit Up
36 Hops OVER the backpack
-rest 3 minutes between sets-
M30 Scaled
2 Sets:
3 Rounds
12 Squat to Chair
12 Quarter Sit Ups
36 Object Toe Taps
-rest 3 minutes between sets-
Mayhem Moms
2 Sets:
3 Rounds
12 Squat to Overhead Reach
12 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
36 Slow and Controlled Line Hops
-rest 3 minutes between sets-
Minimal Metcon
()
Spades Minimal (2 Rounds for time)
2 Sets:
3 Rounds
6 Single Arm Dumbbell Thrusters (50/35) (left)
6 Single Arm Dumbbell Thrusters (50/35) (right)
12 Sit Ups
36 Double Unders
-rest 3 minutes between sets-
Athletes Notes
Workout Strategy and Flow
We have a bit of a longer rest period between sets here today. That means I want you to push yourself here.
We want to see if you can complete smaller reps of unbroken work, repeated for 3 rounds and then rest long enough to go just as hard again.
Can you stay consistently fast in Set 2? Can you go faster?
Single Dumbbell Thruster – Should be choosing a weight that allows you to complete the set of 6 unbroken all on 1 side. If you need to set down between the transition from left to right, that’s okay. (but don’t rest long!!!!)
Sit Ups
Double Unders
Flow
6 Single Arm Dumbbell Thrusters (left), 6 Single Arm Dumbbell Thrusters (right), 12 Sit Ups, 36 Double Unders , 6 Single Arm Dumbbell Thrusters (left), 6 Single Arm Dumbbell Thrusters (right), 12 Sit Ups, 36 Double Unders, 6 Single Arm Dumbbell Thrusters (left), 6 Single Arm Dumbbell Thrusters (right), 12 Sit Ups, 36 Double Unders
-rest 3:00-
6 Single Arm Dumbbell Thrusters (left), 6 Single Arm Dumbbell Thrusters (right), 12 Sit Ups, 36 Double Unders , 6 Single Arm Dumbbell Thrusters (left), 6 Single Arm Dumbbell Thrusters (right), 12 Sit Ups, 36 Double Unders, 6 Single Arm Dumbbell Thrusters (left), 6 Single Arm Dumbbell Thrusters (right), 12 Sit Ups, 36 Double Unders
Substitutions
Double Unders —-> 36 Single Under CrossOvers OR 72 Single Unders
Mayhem Moms
2 Sets:
3 Rounds
6 Single Dumbbell Thruster (left)
6 Single Dumbbell Thruster (right)
12 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
36 Slow and Controlled Line Hops
-rest 3 minutes between sets-
Accessory
Accessory (AMRAP – Reps)
Accumulate 80 Box Step Ups (20″) today. They do not need to be done all at once (they can be split up throughout the day).
What if I do not have access to a box or need to scale the box height?
We encourage everyone to participate in this challenge the best way they can.
—Dont have access to a box? Step up to a chair, bench, or a stack of weight plates that is at 20″, etc.
—Don’t feel comfortable on a 20″ box? No problem. Perform these on a lower box OR complete Step Up to Surface with any challenging surface you feel comfortable doing these.
If you don’t have access to a box, chair, bench at 20″ we will allow you to complete “stair” climbs as RX. We will consider every 2 steps as 1 ‘step up’ rep. This means no excuses for not getting these in. So, if your apartment building, work building, etc. has access to a flight of stairs, we are getting our step ups in!