Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds
5 Elbow to Floor Lunge Stretch (each side)
10 Reverse Snow Angels
5 Inchworm to Push Up
5 Jumping Air Squats
2 Dumbbell Squat Cleans
Demo Videos
Elbow to Floor Stretch with Rotation
Reverse Snow Angels
Inchworm to Pushup
Jumping Air Squats
Minimal Only: Dumbbell Squat Cleans
Bodyweight Metcon
()
Uno Bodyweight (Time)
For Time:
6-9-12-15-18
Jumping Air Squats
-perform 2 Wall Walks after each round.
Athletes Notes
Workout Strategy and Flow
This is a For Time Workout, so there is no built in rest. We want to complete this workout QUICKLY, so we should have a plan in place before the workout starts.
Jumping Air Squats – try to keep the 6,9,12 reps unbroken if possible. Break up the 15 and 18 into 2 big sets. (like 8-7 and 9-9)
Wall Walk – I recommend counting 3-2-1 between each rep and keeping yourself accountable to continue moving on the wall. The ground will start to feel really comfortable if you lay their too long 😉
Keep in mind, it says perform 2 wall walks after each round . So you end the workout with 2 wall walks.
Flow
6 Jumping Air Squats
2 Wall Walks
9 Jumping Air Squats
2 Wall Walks
12 Jumping Air Squats
2 Wall Walks
15 Jumping Air Squats
2 Wall Walks
18 Jumping Air Squats
2 Wall Walks
Substitutions
Wall Walks —-> today we will sub either
—– 2 Elevated Box Walks
—– 2 Inchworm to Pushup
—– 10 Bear Hover Alt Shoulder Taps (L+R=1)
M30 Scaled
For Time:
6-9-12-15-18
Squat to Chair
-perform 10 Bear Hover Alt Shoulder Taps (L+R=1) after each round.
Mayhem Moms
For Time:
6-9-12-15-18
Air Squat with Rise
-perform 2 Modified Inchworm OR 10 Bear Hover Alt Shoulder Taps (L+R=1) after each round.
Minimal Metcon
()
Uno Minimal (Time)
For Time:
3-6-9-12-15
Dumbbell Squat Cleans (2×50/35)
-perform 2 Wall Walks after each round.
Athletes Notes
Workout Strategy and Flow
This is a For Time Workout, so there is no built in rest. We want to complete this workout QUICKLY, so we should have a plan in place before the workout starts.
Dumbbell Squat Cleans – Keep in mind, these are from the ground EVERY time. So you need to touch 1 head of each dumbbell on the ground before the next rep. While you might be able to hang on for unbroken for the first few rounds, I would suggest going in with a plan of attack to ensure your grip stays in-tact for the entire workout (45 total reps)
——-Suggestion #1: Complete in QUICK sets of 3 every set. So 3, 3-3, 3-3-3, 3-3-3-3, 3-3-3-3-3. By quick sets, I mean, you set the dumbbells down for 2-3 seconds MAX
——Suggestion #2: If you feel extremely confident in how your legs are feeling today and that you can move this weight well under high heart rate, you could complete, 3 unbroken, then split the remaining reps as 3-3 , 5-4, 6-6, 8-7.
Wall Walk – I recommend counting 3-2-1 between each rep and keeping yourself accountable to continue moving on the wall. The ground will start to feel really comfortable if you lay their too long 😉
Keep in mind, it says perform 2 wall walks after each round . So you end the workout with 2 wall walks.
Flow
6 Dumbbell Squat Cleans
2 Wall Walks
9 Dumbbell Squat Cleans
2 Wall Walks
12 Dumbbell Squat Cleans
2 Wall Walks
15 Dumbbell Squat Cleans
2 Wall Walks
Substitutions
Wall Walks —-> today we will sub either
—– 2 Elevated Box Walks
—– 2 Inchworm to Pushup
—– 10 Bear Hover Alt Shoulder Taps (L+R=1)
Mayhem Moms
For Time:
6-9-12-15
Dumbbell Hang Squat Clean
-perform 2 Modified Inchworm OR 10 Bear Hover Alt Shoulder Taps (L+R=1) after each round.
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!