Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock
5 Up Downs
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Towel Rows or Crush Grip Dumbbell Bent Over Rows
Demo Videos
Up Downs
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
War Bodyweight (Checkmark)
FOR QUALITY
3 Sets
12 TEMPO Towel Rows or Banded Bent Over Rows or 8 Strict Pull Ups**
12 Box/Chair Dips
-Rest 1:30-2:00 between sets-
3 Sets
12 Object Plank Pull Throughs OR High Plank Plank Reach Through
12 TEMPO Towel Bicep Curls or Banded Bicep Curls or Object Bicep Curls**
-Rest 1:30-2:00 between sets-
**Tempo for Rows/Curls @2121 (2 sec up, 1 sec pause, 2 sec down, 1 sec pause)
Workout Strategy and Flow
Tempo Towel Rows OR Banded Bent Over Row OR Strict Pull Up
—- hold the towel/band with arms extended and pull it in towards chest for 2 seconds, pause at top for 1 second, return arms to full extension for 2 seconds, pause with arms fully extended for 1 second.* That is 1 rep.*
Chair Dip – no tempo here, just looking to get good form and press away from chair/box/bench.
Object Plank Pull Throughs OR High Plank Reach Through – no tempo here, focus on keeping hips from rocking too much by keeping core tight.
Tempo Towel Bicep Curls or Banded Bicep Curls
———– hold the towel/band/object with arms extended and curl it in towards chest for 2 seconds, pause at top for 1 second, lower it back to full extension for 2 seconds, pause with arms fully extended for 1 second.* That is 1 rep.*
Backpack Option
FOR QUALITY
3 Sets
12 TEMPO Backpack Bent Over Row
12 Backpack Chair Dip
-Rest 1:30-2:00 between sets-
3 Sets
12 Backpack Plank Pull Throughs
12 TEMPO Backpack Bicep Curl
-Rest 1:30-2:00 between sets-
M30 Scaled
FOR QUALITY
3 Sets
12 TEMPO Towel Rows
12 Wall Push Ups
-Rest 1:30-2:00 between sets-
3 Sets
30 second Knee Plank
12 TEMPO Towel Bicep Curls
-Rest 1:30-2:00 between sets-
Mayhem Moms
FOR QUALITY
3 Sets
12 Tempo Towel Rows OR Banded Bent Over Row
12 Chair Dip OR Wall Push Ups
-Rest 1:30-2:00 between sets-
3 Sets
12 Dumbbell Plank Pull Through
12 Tempo Crush Grip Dumbbell Bicep Curl
-Rest 1:30-2:00 between sets-
**Tempo for Rows / Curls @2121 (2 sec up, 1 sec pause, 2 sec down, 1 sec pause)
Flow
12 TEMPO Towel Rows
12 Box/Chair Dips
-rest 1:30-2:00-
12 TEMPO Towel Rows
12 Box/Chair Dips
-rest 1:30-2:00-
12 TEMPO Towel Rows
12 Box/Chair Dips
-rest 1:30-2:00-
12 Object Plank Pull Throughs
12 TEMPO Towel Bicep Curls
-rest 1:30-2:00-
12 Object Plank Pull Throughs
12 TEMPO Towel Bicep Curls
-rest 1:30-2:00-
12 Object Plank Pull Throughs
12 TEMPO Towel Bicep Curls
DONE
Minimal Metcon
()
War Minimal (2 Rounds for weight)
FOR QUALITY
3 Sets
12 TEMPO Crush Grip Dumbbell Bent Over Rows (50/35) *
12 Box/Chair Dips
-Rest 1:30-2:00 between sets-
3 Sets
12 Dumbbell Plank Pull Throughs (50/35)
12 TEMPO Crush Grip Dumbbell Bicep Curls (50/35) *
-Rest 1:30-2:00 between sets-
**Tempo for Rows / Curls @2121 (2 sec up, 1 sec pause, 2 sec down, 1 sec pause)
Athletes Notes
Scoring
Set 1 = weight used for first 3 sets with Tempo Row
Set 2 = weight used for last 3 sets with Tempo Curls and Plank Pull Throughs
Workout Strategy and Flow
LET’S GOOOO. We made it to Saturday. Time to get strong.
Tempo is back. We have been seeing this in accessories and a few quality workouts. Be sure you either have a clock in view OR for my US folks, you count out as “mississippis” so you complete accurate seconds.
Tempo Crush Grip Dumbbell Bent Over Row
—- you will hold the dumbbells with arms extended and pull it in towards your chest for 2 seconds, pause at the top for 1 second, lower the weight back to full extension for 2 seconds, pause with your arms fully extended for 1 second.* That is 1 rep.*
Chair Dip – no tempo here, just looking to get good form and press away from that chair, box, or bench.
Dumbbell Plank Pull Through – no tempo here, focus on keeping your hips from rocking too much, by keeping that core right.
Tempo Crush Grip Dumbbell Bicep Curl
———– you will hold the dumbbells with arms extended and curl it in towards your chest for 2 seconds, pause at the top for 1 second, lower the weight back to full extension for 2 seconds, pause with your arms fully extended for 1 second.* That is 1 rep.*
Flow
12 TEMPO Crush Grip Dumbbell Bent Over Rows
12 Box/Chair Dips
-rest 1:30-2:00-
12 TEMPO Crush Grip Dumbbell Bent Over Rows
12 Box/Chair Dips
-rest 1:30-2:00-
12 TEMPO Crush Grip Dumbbell Bent Over Rows
12 Box/Chair Dips
-rest 1:30-2:00-
12 Dumbbell Plank Pull Throughs
12 TEMPO Crush Grip Dumbbell Bicep Curls
-rest 1:30-2:00-
12 Dumbbell Plank Pull Throughs
12 TEMPO Crush Grip Dumbbell Bicep Curls
-rest 1:30-2:00-
12 Dumbbell Plank Pull Throughs
12 TEMPO Crush Grip Dumbbell Bicep Curls
DONE
Mayhem Moms
FOR QUALITY
3 Sets
12 Tempo Crush Grip Dumbbell Bent Over Row
12 Chair Dip OR Wall Push Ups
-Rest 1:30-2:00 between sets-
3 Sets
12 Dumbbell Plank Pull Through OR High Plank Reach Through
12 Tempo Crush Grip Dumbbell Bicep Curl
-Rest 1:30-2:00 between sets-
**Tempo for Rows / Curls @2121 (2 sec up, 1 sec pause, 2 sec down, 1 sec pause)
Accessory
Core Finisher (Checkmark)
EMOM 6 Minutes (40 on; 20 off)
Minute 1: Superman Hold
Minute 2: Hollow Hold
Athletes Notes
Flow
0:00 – 0:40 Superman Hold
0:40 – 1:00 Rest
1:00 – 1:40 Hollow Hold
1:40 – 2:00 Rest
2:00 – 2:40 Superman Hold
2:40 – 3:00 Rest
3:00 – 3:40 Hollow Hold
3:40 – 4:00 Rest
4:00 – 4:40 Superman Hold
4:40 – 5:00 Rest
5:00 – 5:40 Hollow Hold
and DONE 🙂
Scaling Options
Superman Hold —–> 20 seconds Bird Dog Hold (left) into 20 second Bird Dog Hold (right)
Hollow Hold —–> Check out these progression options: Hollow Hold Scaling Options OR scale to: Boat Hold
Bonus Stretching (Checkmark)
2 Rounds
:30 Chest Stretch (each side)
:30 Leaning Tricep Stretch (each side)
:30 Child’s Pose
Demo Videos
Chest Stretch
Leaning Tricep Stretch
Child’s Pose