Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock:
5 Up Downs
5 Push Ups to Downward Dog
5 Dynamic Squats
5 Jumping Air Squats
Demo Videos
Up Downs
Inchworm to Pushup
Dynamic Squat Stretch
Jumping Air Squats
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Bodyweight Metcon
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Leonardo da Vinci Bodyweight (Time)
For Time:
21-15-9
Lateral Burpees over the Line
42-30-18
Air Squats
Athletes Notes
Workout Strategy and Flow
You will notice that this is a For Time workout, with no built in rest.
Ideally you keep your rest to a minimum (say 3 seconds or so), just long enough to shake out the legs, take a deep breath and get back to it.
Lateral Burpee over the line – I encourage you to use my motto: “lay down, stand up, jump”. Don’t get too in your head about these burpees. I believe in you. Now get to work 😉
Air Squats
Good news – it is descending in reps. So once you get through the first big round, its all down hill.
FLOW
21 Lateral Burpees over the line, 42 Air Squats, 15 Lateral Burpees over the Line, 30 Air Squats, 9 Burpees over the Line, 18 Air Squats
Backpack Option
For Time:
21-15-9
Backpack Lateral Burpees
42-30-18
Backpack Back Squat
M30 Scaled
For Time:
21-15-9
Elevated Up Down with Jump
42-30-18
Squat to Chair
Mayhem Moms
For Time:
21-15-9
Modified Burpee
42-30-18
Air Squats
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Leonardo Da Vinci Minimal (Time)
For Time
21-15-9
Lateral Burpees over the Dumbbell
42-30-18
Dumbbell Goblet Squats (50/35)
Athletes Notes
Workout Strategy and Flow
You will notice that this is a For Time workout, with no built in rest.
Ideally you keep your rest to a minimum (say 3 seconds or so), just long enough to shake out the legs, take a deep breath and get back to it.
Dumbbell Lateral Burpees – I encourage you to use my motto: “lay down, stand up, jump”. Don’t get too in your head about these burpees. I believe in you. Now get to work 😉
Dumbbell Goblet Squat – choose a weight that you feel confident in completing 12-15 at a time without stopping!
Good news – it is descending in reps. So once you get through the first big round, its all down hill.
FLOW
21 Lateral Burpees over the Dumbbell, 42 Goblet Squats, 15 Lateral Burpees over the Dumbbell, 30 Goblet Squats, 9 Burpees over the Dumbell, 18 Goblet Squats
Mayhem Moms
For Time:
21-15-9
Modified Burpee
42-30-18
Dumbbell Goblet Squat ; you may also squat to a chair if needed for extra balance
Minimal Metcon
Core Finisher (Checkmark)
Tabata:
8 Sets (:20 on/:10 off)
-Bicycle Kicks
-L Crunches
No rest between sets
Athletes Notes
Workout Flow
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement. Here is a breakdown of the movements:
Min 0:00-4:00 = Bicycle Kicks
Min 4:00-8:00 = L Crunches
This is how the first part would go:
Clock time :00 to :20 = Max reps of bicycle kicks
:20 to :30 = Rest
:30 to :50 = Max reps of bicycle kicks
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of bicycle kicks
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of bicycle kicks
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of bicycle kicks
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of bicycle kicks
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of bicycle kicks
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of bicycle kicks
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for l-crunches
Demo Videos
Bicycle Kick
—–scale to: Modified Bicycle Kick
L Crunches
—–scale to: Modified L-Crunch