Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock
20 Line Hops or Single Unders
5 Dynamic Squat Squats
10 Alternating Single Leg RDL
Demo Videos
4 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Dynamic Squat Stretch
Bodyweight Single Leg RDL
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 12 Minutes (:30 on ; :30 off)
Minute 1: Tempo Single Leg Bodyweight RDL (left) @2020
Minute 2: Tempo Single Leg Bodyweight RDL (right) @2020
Minute 3: Glute Bridge Hold
Athletes Notes
Demo Videos
Bodyweight Single Leg RDL – These are intended to be done as Tempo reps. With 2 second descent, no pause at bottom, 2 second ascent, no pause at top. Note: we will NOT be alternating legs. So this is going to challenge our balance.
Glute Bridge Hold – Squeeze your glutes at the top, keep your core tight and think about holding that position tight during the full 30 seconds.
Flow
Main Focus = Quality movement!
You are going to have a 12 Minute Clock going.
0:00 – 1:00 Complete 30 seconds of Single Leg RDLs on the left leg, rest for 30 seconds.
0:00 – 2:00 Complete 30 seconds of Single Leg RDLs on the right side, rest for 30 seconds.
2:00 – 3:00 Complete 30 seconds of a Glute Bridge Hold, rest for 30 seconds
**If you need to scale this, first think about scaling the movements, can you complete a slightly modified version of the movement that is causing you trouble? If that is still too difficult, then we can modify the time. 20 seconds of work, 40 seconds of rest
Scaled
EMOM 12 Minutes (:30 on ; :30 off) – no tempo for Scaled, focus on balance
Minute 1: Wall Assisted Single Leg RDL (left)
Minute 2: Wall Assisted Single Leg RDL (right)
Minute 3: Glute Bridge Hold
Mayhem Moms
EMOM 12 Minutes (:40 on ; :20 off)
Minute 1: Tempo Wall Assisted Single Leg RDL (left) @2020
Minute 2: Tempo Wall Assisted Single Leg RDL (right) @2020
Minute 3: Glute Bridge Hold
Bodyweight: “It’s the Great Pumpkin, Charlie Brown” (4 Rounds for reps)
4 Sets
AMRAP 2:00
50 Line Hops
100ft Low Bear Crawl
Max Air Squats
-rest 1:00 between sets-
Athletes Notes
Workout Strategy and Flow
The main goal of today’s workout is air squat endurance.
This means that we will ONLY be scoring the max reps of air squats you get each round. So we need to get through the line hops and bear crawl quickly
I think you’re going to be surprised at how much your feel these low bear crawls in your quads, don’t sleep on this movement 😉
Line Hops
Low Bear Crawl
Air Squats
FLOW
0:00 – 2:00
50 Line Hops
100ft Low Bear Crawl
Max Air Squats
2:00 – 3:00
Rest
3:00 – 5:00
Complete Set 2
5:00 – 6:00
Rest
6:00 – 8:00
Complete Set 3
8:00 – 9:00
Rest
9:00 – 11:00
Complete Set 4
Substitution
Low Bear Crawl —–>
——if you don’t have the space, complete 20 Low Bear Crawl – 2 step forward, 2 step back
——-if you don’t have the skill to do the full 100ft with the low bear crawl, then you can do 100ft High Bear Crawl
Backpack Options
4 Sets
AMRAP 2:00
50 Hops over the Backpack
100ft Backpack Bear Crawl Drag
Max Backpack Back Squat
-rest 1:00 between sets-
Scaled
4 Sets
AMRAP 2:00
50 Object Toe Taps
100ft High Bear Crawl
Max Squat to Chair
-rest 1:00 between sets-
Mayhem Moms
4 Sets
AMRAP 2:00
50 Slow and Controlled Line Hops
20 Low Bear Crawl – 2 step forward, 2 step back
Max Air Squats
-rest 1:00 between sets-
Minimal Metcon
()
Minimal: Strength (Weight)
EMOM 12 Minutes (:30 on; :30 off)
Minute 1: Tempo Single Leg Dumbbell RDL (left) @2020
Minute 2: Tempo Single Leg Dumbbell RDL (right) @2020
Minute 3: Glute Bridge Hold
Athletes Notes
Scoring
Weight of the Single Dumbbell you use for the Single Leg RDL Movement.
Demo Videos
Single Leg Dumbbell RDL – These are intended to be done as Tempo reps. With 2 second descent, no pause at bottom, 2 second ascent, no pause at top. NOTE: we will NOT be alternating legs. So this is going to challenge our balance.
Glute Bridge Hold – these are NOT weighted. Squeeze your glutes at the top, keep your core tight and think about holding that position tight during the full 40 seconds.
Flow
Main Focus = Quality movement!
You are going to have a 12 Minute Clock going.
0:00 – 1:00 Complete 30 seconds of Single Leg RDLs on the left leg, rest for 30 seconds.
0:00 – 2:00 Complete 30 seconds of Single Leg RDLs on the right side, rest for 30 seconds.
2:00 – 3:00 Complete 30 seconds of a Glute Bridge Hold, rest for 30 seconds
**If you need to scale this, first think about scaling the movements, can you complete a slightly modified version? If that is still too difficult, then we can modify the time. 20 seconds of work, 40 seconds of rest
Mayhem Moms
EMOM 12 Minutes (:30 on ; :30 off)
Minute 1: Tempo Single Leg Dumbbell RDL OR No Dumbbell Tempo Wall Assisted Single Leg RDL (left) @2020
Minute 2: Tempo Single Leg Dumbbell RDL OR No Dumbbell Tempo Wall Assisted Single Leg RDL (right) @2020
Minute 3: Glute Bridge Hold
Minimal: “It’s the Great Pumpkin, Charlie Brown” (4 Rounds for reps)
4 Sets
AMRAP 2:00
50 Double Unders
100ft Low Bear Crawl
Max Air Squats
-rest 1:00 between sets-
Athletes Notes
Workout Strategy and Flow
The main goal of today’s workout is air squat endurance.
This means that we will ONLY be scoring the max reps of air squats you get each round. So we need to get through the double unders and bear crawl quickly
I think you’re going to be surprised at how much your feel these low bear crawls in your quads, don’t sleep on this movement 😉
Double Unders
Low Bear Crawl – yes, RX is the low bear crawl.
Air Squats
FLOW
0:00 – 2:00
50 Line Hops
100ft Low Bear Crawl
Max Air Squats
2:00 – 3:00
Rest
3:00 – 5:00
Complete Set 2
5:00 – 6:00
Rest
6:00 – 8:00
Complete Set 3
8:00 – 9:00
Rest
9:00 – 11:00
Complete Set 4
Substitution
Double Under ——-> 2x Single Unders (100 reps)
Low Bear Crawl —–>
——if you don’t have the space, complete 20 Low Bear Crawl – 2 step forward, 2 step back
——-if you don’t have the skill to do the full 100ft with the low bear crawl, then you can do 100ft High Bear Crawl
Mayhem Moms
4 Sets
AMRAP 2:00
50 Slow and Controlled Line Hops
20 Low Bear Crawl – 2 step forward, 2 step back
Max Air Squats
-rest 1:00 between sets-
Bonus Stretching (Checkmark)
Workout Definition
1:00 Runners Stretch aka Standing Quad Stretch (each side)
1:00 Standing Wall Calf Stretch (each side)
Demo Videos
Runners Stretch aka Standing Quad Stretch
Standing Wall Calf Stretch