Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock:
10 Arm Circles (Forward/Backward)
5 Box Step Ups (each side)
10 Bodyweight RDLs w/pause at bottom
5 X-Jumps OR 4 Alternating Dumbbell Snatch
Demo Videos
Arm Circles
Box Step Up
Bodyweight RDL
X-Jump No Jump OR Dumbbell Snatch
Bodyweight Metcon
()
Michelangelo Bodyweight (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
24 Sit Ups
12 Box Jumps (24/20)
12 X-Jumps (no jump)
Athletes Notes
Workout Strategy and Flow
We have 12 minutes of movement here! Aiming to get as many rounds and reps as we can in the 12 minutes.
I encourage you to find a pace that will allow you to move steady. The sit ups and X-jump (no jump) should be something you can do unbroken / without stopping. The box jumps might be a movement that you need to do 6, rest for 3-5 seconds and then do the final 6.
You should never be moving at such a fast pace that you need 15-20+ seconds of rest at one time. So settle in to a niiiice pace.
Sit Ups
Box Jump – be sure to stand all the up at the top of this jump, then step down on the same side.
X-Jumps No Jump
Substitution
If you don’t have access to a box/chair to jump up on —–> complete Tuck Jumps
If you don’t feel confident jumping to a 24″/20″ surface —–> first try lowering the height, if still not comfortable then complete Tuck Jumps OR Box Step Up
Backpack Option
AMRAP 12 Minutes
24 Backpack Sit Up
12 Box Jumps (24/20) (no backpack)
12 Backpack Ground to Overhead
M30 Scaled
AMRAP 12 Minutes
24 Quarter Sit Ups
12 Step Up to Surface
12 X-Jumps No Jump – instead of reaching all the way to the ground, you can adjust by reaching down to step / object
Mayhem Moms
AMRAP 12 Minutes
24 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
12 Modified Tuck Jump
12 X-Jumps No Jump
Minimal Metcon
()
Michelangelo Minimal (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
24 Sit Ups
12 Box Jumps (24/20)
12 Dumbbell Snatch (50/35)
Athletes Notes
Workout Strategy and Flow
We have 12 minutes of movement here! Aiming to get as many rounds and reps as we can in the 12 minutes.
I encourage you to find a pace that will allow you to move steady. The sit ups and dumbbell snatch should be something you can do unbroken / without stopping. The box jumps might be a movement that you need to do 6, rest for 3-5 seconds and then do the final 6.
You should never be moving at such a fast pace that you need 15-20+ seconds of rest at one time. So settle in to a niiiice pace.
Sit Ups
Box Jump – be sure to stand all the up at the top of this jump, then step down on the same side.
Dumbbell Snatch
Substitution
If you don’t have access to a box/chair to jump up on —–> complete Tuck Jumps
If you don’t feel confident jumping to a 24″/20″ surface —–> first try lowering the height, if still not comfortable then complete Tuck Jumps OR Box Step Up
Mayhem Moms
AMRAP 12 Minutes
24 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
12 Modified Tuck Jump
12 Dumbbell Snatch OR Single Dumbbell Hang Snatch
Accessory
Accessory (4 Rounds for weight)
4 sets
50ft Isolateral Dumbbell Farmers Carry (left)
50ft Isolateral Dumbbell Farmers Carry (right)
-rest :30 between sets-
See Workout Prep Notes for
Bodyweight Option
Athletes Notes
Isolateral DB Farmers Carry
The idea here is to keep your core tight and ensure you aren’t leaning towards the side you’re holding the dumbbell.
If you don’t have space to do carries, you may do a Single Arm Farmer Carry March 10 Marches (L+R=1) and then switch and complete that on the other side.
Bodyweight Option
If you have access to an odd object around the house that you can use, I recommend trying that out. A backpack, laundry detergent, suitcase/luggage, etc.
If not, you will complete 30 Standing Marches (L+R=1). Be sure you are thinking about keeping a tight core and bringing those knees up high. These aren’t meant to be HIGH knees and fast, they are meant to be controlled!
Bonus Stretching (Checkmark)
:45 Seal Stretch
1:00 Seated QL Stretch (each side)
Demo Videos
Seal Stretch
Seated QL Stretch