Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
5 Box Step Ups (each)
5 Burpees
Athletes Notes
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
Shuttle Run
Burpees
Box Step Up
Bodyweight AND Minimal
()
Rummy Bodyweight and Minimal (4 Rounds for time)
4 sets (1 set every 4 minutes)
200m Run
10 Box Jumps Overs (24/20)
100m Run
5 Burpee Broad Jumps (4ft/3ft)
Athletes Notes
Workout Strategy and Flow
Yes – more running. BUT Keep in mind that Monday’s runs were about pacing and trying to hold on for the entire 10 rounds. Today’s runs should be FAST and pushing yourself to see what you’re capable of.
Box Jump Over – these should be FAST. I don’t want you to “rebound” on the box though, still step down each time, but focus on speedy reps here.
Burpee Broad Jump : these should be EXPLOSIVE. I want you to get out of the burpee and think about jumping far each time! This is going to be holding yourself accountable to not do tiny little jumps to try to get the most reps, but actually trying to jump explosively each time.
——-NOTE: The 4ft/3ft is the RX line you will set up for yourself. You will burpee behind the line and then jump forward 4ft for men and 3ft for women in order to complete a burpee broad jump as RX. If you don’t have room to do 5 in a row, then just simply turn around and repeat the burpee board jump back towards the side you came from 🙂
FLOW
0:00 – 4:00
Complete 200m Run 10 Box Jumps Overs, 100m Run, 5 Burpee Broad Jumps as fast as you can. Rest in the time remaining
4:00 – 8:00
Complete set 2. Rest in the time remaining
8:00 – 12:00
Complete set 3. Rest in the time remaining
12:00 – 16:00
Complete set 4. Rest in the time remaining
Substitutions
RUN OPTIONS
200m Run —-> Complete a 1:00 fast run (whatever that looks like for you, don’t worry about distance)
100m Run —-> Complete a 30 second fast run (whatever that looks like for you, don’t worry about distance)
If the weather keeps you from running, you may complete fast High Knees in place for the same time domatin
Box Jump Overs —–> lower the box height to ensure you can be fast OR complete Tuck Jumps
M30 Scaled
4 sets (1 set every 4 minutes)
1:00 Standing Marches
10 Step Up to Surface
30 seconds of Standing Marches
5 Elevated Up Down with Jump – try to be more explosive here than you normally are 🙂
Mayhem Moms
4 sets (1 set every 4 minutes)
1:00 Skipping in Place
10 Modified Tuck Jump
30 seconds of Skipping in Place
5 Line Facing Modified Burpees
Accessory
Accessory “Ab Burner” (Checkmark)
2 Sets:
:30 Plank Hold
:30 Side Plank (Right Side)
:30 Side Plank (Left Side)
:30 Plank Hold
:30 Side Plank (Left Side)
:30 Side Plank (Right Side)
-Rest 2:00 B/T Sets-
Athletes Notes
Demo Videos
Plank
Side Plank
Substitutions for Planks
Plank —> Knee Plank
Side Plank —> Full Side Plank Ankles Crossed
Bonus Stretching (Checkmark)
1:00 Alternating Calf Stretch
1:00 Elevated Standing Hamstring Stretch (each)
Demo Videos
Alternating Calf Stretch
Elevated Standing Hamstring Stretch