Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
15 Seconds of High Knees
15 Seconds of Jumping Jacks
5 Bodyweight Single Leg RDL (each) OR Single Arm Suitcase Deadlift (each)
5 Single Arm Towel Rows (each) OR Dumbbell Single Arm Bent Over Row (each)
Demo Videos
High Knees
Jumping Jacks
Bodyweight Single Leg RDL OR Single Arm Dumbbell Suitcase Deadlift
Single Arm Towel Row OR Dumbbell Single Arm Bent Over Row
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Bodyweight Metcon
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Pablo Picasso Bodyweight (2 Rounds for time)
3 Rounds For Time
10 Alternating Single Leg RDLs
10 Towel Rows or Banded Bent Over Rows or 5 Strict Pull Ups
-rest 2 minutes-
3 Rounds For Time
10 Jumping Lunges (L+R=1)
10 Towel Rows or Banded Bent Over Rows or 5 Strict Pull Ups
Athletes Notes
Workout Strategy and Flow
HAPPY FRIDAY.
We have a 2 parter here, both parts are for time and we do get some built in rest between each part.
I would aim to keep lower body movements (rdl + lunges) unbroken for each round of 10 and then break up the rows into 2 quick sets of 5 each round if needed.
Bodyweight Single Leg RDL
Towel Rows OR Banded Bent Over Row OR Strict Pull Up
Jumping Lunge – remember that the left leg + right leg = 1 rep.
FLOW
10 Alternating Single Leg RDLs, 10 Towel Rows, 10 Alternating Single Leg RDLs, 10 Towel Rows, 10 Alternating Single Leg RDLs, 10 Towel Rows
-rest for 3 minutes-
10 Jumping Lunges, 10 Towel Rows, 10 Jumping Lunges, 10 Towel Rows, 10 Jumping Lunges, 10 Towel Rows,
M30 Scaled
3 Rounds For Time
10 Bodyweight RDL OR Bodyweight RDL Wall Tap OR Wall Assisted Single Leg RDL
10 Towel Rows
-rest 2 minutes-
3 Rounds For Time
10 Wall Assisted Step Back Lunges (L+R=1)
10 Towel Rows
Mayhem Moms
3 Rounds For Time
10 Bodyweight Single Leg RDL or Wall Assisted Single Leg RDL
10 Towel Rows OR Banded Bent Over Row
-rest 2 minutes-
3 Rounds For Time
10 Bodyweight Split Squat complete 10 on each leg
10 Towel Rows OR Banded Bent Over Row
Minimal Metcon
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Pablo Picasso Minimal (2 Rounds for time)
3 Rounds For Time
10 Dumbbell Deadlifts (2×50/35)
10 Dumbbell Bent Over Rows (2×50/35)
-rest 2 minutes-
3 Rounds For Time
10 Front Rack Dumbbell Step Back Lunges (2×50/35)
10 Dumbbell Bent Over Rows (2×50/35)
Athletes Notes
Workout Strategy and Flow
HAPPY FRIDAY.
We have a 2 parter here, both parts are for time and we do get some built in rest between each part.
The dumbbell weight should ideally be the same weights for the deadlift / lunges that you use for the dumbbell bent over rows.
I would aim to keep lower body movements (deadlift + lunges) unbroken for each round of 10 and then break up the dumbbell bent over rows into 2 quick sets of 5 each round.
Beware that grip will play a factor.
Dumbbell Deadlift
Double Dumbbell Bent Over Row
Front Rack Dumbbell Step Back Lunges
FLOW
10 Dumbbell Deadlifts, 10 Dumbbell Bent Over Rows, 10 Dumbbell Deadlifts, 10 Dumbbell Bent Over Rows, 10 Dumbbell Deadlifts, 10 Dumbbell Bent Over Rows.
-rest for 3 minutes-
10 Front Rack Dumbbell Step Back Lunges, 10 Dumbbell Bent Over Rows, 10 Front Rack Dumbbell Step Back Lunges, 10 Dumbbell Bent Over Rows, 10 Front Rack Dumbbell Step Back Lunges, 10 Dumbbell Bent Over Rows.
Mayhem Moms
3 Rounds For Time
10 Elevated Sumo Dumbbell Deadlifts
10 Double Dumbbell Bent Over Row
-rest 2 minutes-
3 Rounds For Time
10 Dumbbell Split Lunge – single dumbbell, complete 5 on each leg
10 Double Dumbbell Bent Over Row