Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
20 Jumping Jacks
5 Inchworms to Push Up
5 Pause Bodyweight Renegade Row (each)*
10 Bird Dogs (each)
Demo Videos
5 Minutes to work through as many rounds as you can.
Jumping Jacks
Inchworm to Pushup
Bodyweight Renegade Row – all one side
Birddog
Bodyweight Metcon
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Bodyweight + Minimal: Push Up Endurance Test!! (AMRAP – Reps)
TEST DAY:
2:00 AMRAP of Hand Release Push Ups
Athletes Notes
Workout Strategy and Flow
Alright, this is going to be fun. We are setting a baseline here that we will work off of, so be sure to log your score!
This is 2 minutes of max reps. While I want you to be fast to get as many reps as possible, DO NOT GET SLOPPY. Keep your midline tight and do NOT worm yourself out of the position. This means I don’t want your hips to make contact with the ground before your shoulders.
Hand Release Push Ups
Substitutions
Please be sure you note which option you scaled to, so when we test this in 8 weeks you can test the same one!!
In order of most difficult to least difficult:
Kneeling Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Scaled
2:00 AMRAP of Elevated Knee Push Ups
Mayhem Moms
2:00 AMRAP of Knee Push Ups OR Incline Push Ups
Bodyweight: Strength (Checkmark)
Every 3 Minutes for 4 Sets:
6 Pause Bodyweight Renegade Rows (no push up) (each)
12 Towel or Banded Bicep Curls
*2 Second Pause at Top
Athletes Notes
Demo Videos
Bodyweight Renegade Row – all one side – pause for 2 seconds at the top with your elbow pulled back by your hip.
Towel Bicep Curls OR Banded Bicep Curls
Flow
Set a 12 minute clock
0:00 – 3:00, complete 6 pause Bodyweight Renegade Rows (left), 6 pause Bodyweight Renegade Rows (right), 12 Towel Bicep Curls. Rest for the remainder of the time.
3:00 – 6:00, complete set 2. Rest for the remainder of the time.
6:00 – 9:00 complete set 3. Rest for the remainder of the time.
9:00 – 12:00 complete set 4
Scaled
Every 3 Minutes for 4 Sets:
6 Pause Kneeling Bodyweight Renegade Row (each) – complete all 6 on the left, then all 6 on the right.
12 Towel Bicep Curls OR Banded Bicep Curls
*2 Second Pause at Top
Mayhem Moms
Every 3 Minutes for 4 Sets:
6 Bodyweight Renegade Row – all one side (each) OR Elevated Bodyweight Renegade Row – Complete all 6 on the left, then all 6 on the right
12 Towel Bicep Curls OR Banded Bicep Curls
*2 Second Pause at Top
Minimal Metcon
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Minimal: Strength (Weight)
Every 3 Minutes for 4 Sets:
6 Pause Single Dumbbell Renegade Rows (no push up) (each)*
12 Crush Grip Dumbbell Bicep Curls
*2 Second Pause at Top
Athletes Notes
Demo Videos
Single Dumbbell Renegade Row – all one side – pause for 2 seconds at the top
Crush Grip Dumbbell Bicep Curl
Flow
Set a 12 minute clock
0:00 – 3:00, complete 6 pause single dumbbell Renegade Rows (left), 6 pause single dumbbell Renegade Rows (right), 12 Crush Grip Dumbbell Bicep Curls. Rest for the remainder of the time.
3:00 – 6:00, complete set 2. Rest for the remainder of the time.
6:00 – 9:00 complete set 3. Rest for the remainder of the time.
9:00 – 12:00 complete set 4
Mayhem Moms
Every 3 Minutes for 4 Sets:
6 Single Dumbbell Renegade Row – all one side OR Single Dumbbell Kneeling Renegade Row – all on one side
12 Crush Grip Dumbbell Bicep Curl
*2 Second Pause at Top
Accessory
“Trick or Treat” Finisher (Checkmark)
3 Sets:
10 Side Plank Knee to Elbow (Left)
:15 Side Plank Hold (Left)
10 Side Plank Knee to Elbow (Left)
:15 Side Plank Hold (right)
– rest 1:00 between sets-
Athletes Notes
Focus on your balance here and complete, 10 Full Side Plank Knee to Elbow immediately holding it for 15 seconds in a Forearm Side Plank . Then switch and repeat on the opposite arm. If you need to scale, you can drop down to a forearm side knee plank.
—–scale to: Side Plank Knee to Elbow