Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
3 Rounds:
24 Line Hops OR Single Unders
12 Slow Reverse Snow Angels
3 Pike Push Ups or 3 Single Dumbbell Push Press (each)
Demo Videos
Line Hops or Single Unders
Reverse Snow Angels
Pike Push Up OR Single Dumbbell Push Press
Skill Work + Shoulder Warm-up (Checkmark)
3 sets:
30 Seconds of an Inverted Hold*
30 Seconds of Rest
Inverted Hold Options:
Pike Hold OR Box Handstand Hold OR Handstand Hold on the Wall
Athletes Notes
Score Options = Pike, Box, Wall
Keep track of what you did 🙂
Demo Videos
Pike Hold
Box Handstand Hold
Wall Handstand Hold
You may scale this by FIRST scaling the level, THEN if you still need to Scale Level 1 (that is okay) you will scale the time spent in that position.
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Bodyweight Metcon
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Claude Monet Bodyweight (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: Max Pike Push Ups
Minute 2: Max Alternating Leg V-Ups
Minute 3: Max Line Hops
Minute 4: Rest
Athletes Notes
Scoring
Set 1: Pike push up reps + alternating leg v-up reps + line hop reps from round 1
Set 2: Pike push up reps + alternating leg v-up reps + line hop reps from round 2
Set 3: Pike push up reps + alternating leg v-up reps + line hop reps from round 3
Set 4: Pike push up reps + alternating leg v-up reps + line hop reps from round 4
Workout Strategy and Flow
This is a “fight gone bad style workout”
You should be aiming to work for 50-55 seconds out of the minute, using the final 5-10 seconds to transition to the next movement.
Great news folks – we get 1 FULL minute of rest.
Pike Push Up
Alternating Leg V-Up
Line Hops
Substitutions
Pike Push Ups —–> Pike Shoulder Taps (L+R=1) or You can even Scale UP to: Kipping Handstand Push Up
M30 Scaled
EMOM 16 Minutes
Minute 1: Max Bear Crawl Alternating Shoulder Taps
Minute 2: Max Seated Toe Taps
Minute 3: Max Object Toe Taps
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: Max Pike Shoulder Taps or Incline Push Ups
Minute 2: Max Modified Alternating Leg V Ups
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest
Minimal Metcon
Claude Monet Minimal (Checkmark)
EMOM 16 Minutes
Minute 1: Max Dumbbell Push Press (2×50/35)
Minute 2: Max Alternating Leg V-Ups
Minute 3: Max Crossover Single Unders or Double Unders
Minute 4: Rest
Athletes Notes
Scoring
Set 1: Dumbbell Push Press reps + alternating leg v-up reps + double under reps from round 1
Set 2: Dumbbell Push Press reps + alternating leg v-up reps + double under reps from round 2
Set 3: Dumbbell Push Press reps + alternating leg v-up reps + double under reps from round 3
Set 4: Dumbbell Push Press reps + alternating leg v-up reps + double under reps from round 4
Workout Strategy and Flow
This is a “fight gone bad style workout”
You should be aiming to work for 50-55 seconds out of the minute, using the final 5-10 seconds to transition to the next movement.
Great news folks – we get 1 FULL minute of rest.
Dumbbell Push Press – this is going to be the most challenging minute for most people. Be sure you choose a weight that you can toss around for a consistent 50 seconds. We won’t have time to set it down and pick it back up. If/when you need to rest, you’ll be resting in the front rack position
Alternating Leg V-Up
Crossovers OR Double Unders
Substitutions
Crossover Single Unders / Double Unders ——> scale to regular Single Unders
Mayhem Moms
EMOM 16 Minutes
Minute 1: Max Seated Dumbbell Strict Press
Minute 2: Max Modified Alternating Leg V Ups
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest
Cool Down + Stretching (Checkmark)
1:30 Slow Walk to Bring Heart Rate Down
into
2 Rounds
:30 Upward to Downward Dog Transitions
:30 Alternating Calf Stretch
Athletes Notes
Downward to Upward Dog Transitions
Alternating Calf Stretch
Bonus Stretching (Checkmark)
:30 Wrist Stretches
:30 Leaning Child’s Pose
:30 Calf Stretch (left)
:30 Calf Stretch (right)
Athletes Notes
Wrist Stretches
Leaning Child’s Pose