Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock
20 Mountain Climbers
10 Reverse Snow Angels
5 Thread the Needles (each)
10 Scap Only Push Ups
5 Push up to Downward Dog
Demo Videos
4 Minutes to work through as many rounds as you can.
Mountain Climber
Reverse Snow Angels
Thread the Needle
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes for 4 Sets:
8 Tempo Pike Push Ups or Tempo Banded Strict Press @ 30X2
Athletes Notes
Demo Videos
Pike Push Up
OR
Banded Strict Press
TEMPO EXPLANATION
Start in the pike position and lower yourself to the ground for 3 seconds, you will not pause at the bottom and explode out of that “tripod” position back to the pike position with arms fully extended. In the pike position, pause for 2 seconds at the top before starting your next rep.
FLOW
0:00 – 2:00
8 Tempo Pike Push Ups
Rest the remainder of time.
2:00 – 4:00
Set 2
4:00 – 6:00
Set 3
6:00 – 8:00
Set 4
Substitution
Pike Push Ups –> if you cannot complete that many reps at the tempo prescribed try reducing the # of reps to 5. If you cannot complete that tempo with pike push ups, we can scale the movement to Tempo Wall Tricep Push Up
Scaled
Every 2 Minutes for 4 Sets:
8 Tempo Wall Tricep Push Up @ 30×2
Mayhem Moms
Every 2 Minutes for 4 Sets:
8 Tempo Pike Push Up @ 30×2
OR
8 Tempo Wall Tricep Push Up @ 30×2
Bodyweight: “I ain’t ‘fraid of no ghost” (3 Rounds for reps)
Tabata 8 rounds (:20 on/:10 off) of:
Towel Rows or Banded Bent Over Rows or Strict Pull Ups
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Mountain Climbers
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Bodyweight Upright Row or Banded Upright Row
*See Workout Prep Notes for Tabata Song!! 🙂
Athletes Notes
Scoring
Set 1 = TOTAL Towel Rows or Banded Bent Over Rows
Set 2 = TOTAL Mountain Climbers
Set 3 = TOTAL Bodyweight Upright Rows
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, lats, and forearms to be screaming.
Try your best during the rest to shake those arms out.
Remember on the Mountain Climbers, the left leg + the right leg = 1 rep.
—— Towel Rows or Banded Bent Over Row or Strict Pull Up
—— Mountain Climber
—— Bodyweight Upright Row or Banded Upright Rows
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Towel Rows as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Towel Rows as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Towel Rows as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Towel Rows as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Towel Rows as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Towel Rows as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Towel Rows as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Towel Rows as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Mountain Climbers
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Bodyweight Upright Row
Scaled & Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Towel Rows or Banded Bent Over Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber (L+R=1)
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Bodyweight Upright Row or Banded Upright Rows
Minimal Metcon
()
Minimal: Strength (4 Rounds for weight)
Every 2 Minutes for 4 Sets:
8 Tempo Seated Crush Grip Dumbbell Strict Press @ 30X2
Athletes Notes
Demo Videos
Seated Crush Grip Dumbbell Strict Press – these are intended to be done at a 30X2 tempo
TEMPO EXPLANATION
Seated on the ground, start with the dumbbell on your shoulders and explode the weight up to the top overhead position, pause for 2 seconds with your arms extended overhead, control it down to your shoulders for 3 seconds, without pausing at the bottom go into the next rep.
FLOW
0:00 – 2:00
8 8 Tempo Seated Crush Grip Dumbbell Strict Press @ 30×2
Rest the remainder of time.
2:00 – 4:00
Set 2
4:00 – 6:00
Set 3
6:00 – 8:00
Set 4
Mayhem Moms
Every 2 Minutes for 4 Sets:
8 Tempo Seated Crush Grip Dumbbell Strict Press @ 30×2
Minimal: “I ain’t ‘fraid of no ghost” (3 Rounds for reps)
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Bent Over Rows (50/35) or Strict Pull Ups
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Mountain Climbers (L+R=1)
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Upright Row (50/35)
*See Workout Prep Notes for Tabata Song!! 🙂
Athletes Notes
Scoring
Set 1 = TOTAL Crush Grip Dumbbell Bent Over Rows or Strict Pull Ups
Set 2 = TOTAL Mountain Climbers
Set 3 = TOTAL Crush Grip Dumbbell Upright Rows
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, lats, and forearms to be screaming.
Try your best during the rest to shake those arms out.
Remember on the Mountain Climbers, the left leg + the right leg = 1 rep.
—— Crush Grip Dumbbell Bent Over Row or Strict Pull Up
—— Mountain Climber
—— Crush Grip Dumbbell Upright Row
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Mountain Climbers
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Crush Grip Dumbbell Upright Row
Mayhem Mom
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Bent Over Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber (L+R=1)
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Upright Row
Bonus Stretching (Checkmark)
:30 Wrist Stretches
1:00 Standing QL Doorway Stretch (each side)
1:00 Child’s Pose
Demo Videos
Wrist Stretches
Standing QL Doorway Stretch
Child’s Pose