Crossfit Lillington – Mayhem Affiliate – At Home
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Cycle Overview Notes (No Measure)
FAM,
I am excited to announce our newest update to this track, our 8-week Fitmas Cycle, spanning from October 30 thru the week of December 18. During the cycle we will be focusing on 3 areas:
– Single Leg Strength
– Push Up Endurance
– Short and Fast Metcon
We will test these 3 areas of fitness in Week 1, work diligently to improve on them and then re-test during the final week. Rest assured, you will still continue to improve and grow in other areas of your fitness during the cycle. 😀
Be sure to check out the ENTIRE week as Thursdays and Sundays will now have something on them.
This cycle will offer a more comprehensive fitness experience, especially for those with limited equipment or time constraints.
LET’S DO THIS!
– Coach Kelsey
PS: If you are traveling and prefer to just do a quick sweaty session, we recommend you download our Bodyweight Burner and Minimal Burner Ebooks (links in the workout prep notes).
30 Bodyweight Burners
30 Minimal Bodyweight Burners
Warm-up (Checkmark)
5:00 Clock
15 Seconds of Standing Marches
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
Demo Videos
5 Minutes to work through as many rounds as you can.
Standing Marches
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
Bodyweight Metcon
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Bodyweight: Single Leg Strength (2 Rounds for reps)
TEST DAY:
Tempo Bodyweight Bulgarian Split Squat
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Athletes Notes
Scoring:
Set 1: Left Leg Reps
Set 2: Right Leg Reps
Workout Strategy and Flow
Today we are testing our Single Leg Strength with the Bulgarian Split Squat. NOTE This can also be referred to as a Rear Foot Elevated Split Squat.
Quick Video to ensure your set up is the same every time
In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.
Bulgarian Split Squat Demo You can use anything to elevate your rear foot – box, bench, chair, couch, etc. Just be sure to note what you end up doing this on.
Tempo Explanation = 40X1 , this means we are going to descend for 4 seconds down, 0 seconds to pause at the bottom, explode out of the bottom position to standing, pause for 1 second at the top before starting the next rep.
Our goal here is to get as many reps as we can on our left leg at that tempo. Once we reach “failure”, then we will switch legs and repeat.
——NOTE: If you pause for longer than the 1 second at the top to rest, then you are DONE.
Substitution
If you do not have anything you can elevate your rear foot on OR you do not feel comfortable with your balance, then you may complete as Tempo Bodyweight Split Squat/Static Lunge – rear foot is NOT elevated
Backpack Option
Tempo Backpack Bulgarian Split Squat
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Scaled
Tempo Wall Assisted Split Squats/Static Lunge – rear foot is NOT elevated
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Mayhem Moms
Tempo Bodyweight Split Squat/Static Lunge – rear foot is NOT elevated
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Bodyweight: “I am the Pumpkin King” (Time)
For Time:
50 X-Jumps (no jump)
25 Box Jump Overs (24″/20″)
50 X-Jumps (no jump)
Athletes Notes
Workout Strategy and Flow
I know your leggies are going to be tired from the Test of Single Leg Strength work, but aim to make your movements quick and explosive!!!
X-Jumps No Jump – aim for 15+ reps at a time. When resting between sets, keep it quick. Tell yourself 3-2-1 and then get back to it. Notice we are NOT jumping with these today because we have the box jump overs in the middle.
Box Jump Over – remember you do not need to stand all the way up on these. Instead we want you jump over and step down on the other side of the box as quickly as you can.
Substitution
Box Jump Overs—–> lower the box of the height to allow you to jump up and over. You may scale this movement to Tuck Jumps if you don’t have access to a box
Backpack Option
For Time:
50 Backpack Russian Swings – if you feel comfortable going completely overhead with the swing and completing as an American Swing, do that 🙂
25 Box Jump Over – no backpack
50 Backpack Russian Swings – if you feel comfortable going completely overhead with the swing and completing as an American Swing, do that 🙂
Scaled
For Time:
50 X-Jumps No Jump
25 Step Up to Surface
50 X-Jumps No Jump
Mayhem Moms
For Time:
50 X-Jumps No Jump
25 Modified Tuck Jump
50 X-Jumps No Jump
Minimal Metcon
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Minimal: Single Leg Strength (2 Rounds for reps)
TEST DAY:
Tempo Dumbbell Goblet Hold Bulgarian Split Squat
AMRAP / Leg @ 40X1 – (RX: 50/35)
*Til Failure (20 rep max)
Athletes Notes
Scoring:
Set 1: Left Leg Reps
Set 2: Right Leg Reps
Workout Strategy and Flow
Today we are testing our Single Leg Strength with the Bulgarian Split Squat. NOTE This can also be referred to as a Rear Foot Elevated Split Squat.
Quick Video to ensure your set up is the same every time
In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.
Dumbbell Goblet Hold Bulgarian Split Squat You can use anything to elevate your rear foot – box, bench, chair, couch, etc. Just be sure to note what you end up doing this on.
Tempo Explanation = 40X1 , this means we are going to descend for 4 seconds down, 0 seconds to pause at the bottom, explode out of the bottom position to standing, pause for 1 second at the top before starting the next rep.
Our goal here is to get as many reps as we can on our left leg at that tempo. Once we reach “failure”, then we will switch legs and repeat.
——NOTE: If you pause for longer than the 1 second at the top to rest, then you are DONE.
Substitution
If you do not have anything you can elevate your rear foot on OR you do not feel comfortable with your balance, Dumbbell Goblet Hold Split Squat – rear foot NOT elevated
Mayhem Moms
Tempo Dumbbell Goblet Hold Split Squat – rear foot NOT elevated
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Minimal: “I am the Pumpkin King” (Time)
For Time:
50 Dumbbell Swings (50/35)
25 Box Jump Overs (24″/20″)
50 Dumbbell Swings (50/35)
Athletes Notes
Workout Strategy and Flow
I know your leggies are going to be tired from the Test of Single Leg Strength work, but aim to make your movements quick and explosive!!!
Dumbbell Swings – choose a dumbbell weight that allows 15+ reps at a time. When resting between sets, keep it quick. Tell yourself 3-2-1 and then pick the dumbbell back up
Box Jump Over – remember you do not need to stand all the way up on these. Instead we want you jump over and step down on the other side of the box as quickly as you can.
Substitution
Dumbbell Swings —-> if you have access to a kettlebell you may use that. If you do not feel comfortable doing the Dumbbell Swings, you may scale to Alternating Single Dumbbell Hang Snatch instead
Box Jump overs —–> lower the box of the height to allow you to jump up and over. You may scale this movement to Tuck Jumps if you don’t have access to a box
Mayhem Moms
For Time:
50 Dumbbell Swings OR Single Dumbbell Hang Snatch instead
25 Modified Tuck Jump
50 Dumbbell Swings OR Single Dumbbell Hang Snatch instead
Bonus Stretching (Checkmark)
1:00 Samson Stretch (each side)
1:00 Cross Leg Forward Fold Stretch (each side)
Demo Videos
Samson Stretch
Cross Leg Forward Fold