Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
3 Box Step Ups (each)
4 Burpees OR 4 Alternating Dumbbell Devil Press
Athletes Notes
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks
4 Minutes to work through as many rounds as you can.
Demo Videos
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
Box Step Up
Burpees or Single Dumbbell Devil Press
Bodyweight Metcon
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Bodyweight: “It’s just a bunch of hocus pocus” (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
50 Box Step Ups (24″/20″)
40 V-Ups
30 Burpees to Target
20 Shuttle Runs (25ft)
Athletes Notes
Workout Strategy and Flow
We’ve made it to the end of Week 1 of our new Cycle. WOOHOOO.
I highly encourage you to self-evaluate BEFORE you start this workout today.
1) How is my body feeling? Is it extremely sore? Do I need to completely rest OR maybe just moving my body will make me feel better?
2) How do I want to approach todays workout based on how I am feeling? Do I want to just move for 20 minutes or try to see how many rounds I can actually get?
Once you have self-evaluated and determined how you approach this workout, it will help you figure out if you need to “strategize” or just need to turn the clock on and get moving.
Box Step Up
V-Up
Burpee to Target – Remember this can be anything that is above your reach and makes you jump (a rig, a doorway, a tree branch, a spot on your wall)
Shuttle Run – today our shuttle run reps will be counted down 25ft is 1 rep, back 25ft is 2 reps…and so on. I am sorry to change it back on you again, but in order for my rep scheme to be pretty 50-40-30-20, we are counting by 25ft chunks 🙂
Substitutions
V-Ups —–> Tuck Ups OR Modified Tuck Ups
Shuttle Runs —-> if you don’t have the space to complete shuttle runs, you can do 90 seconds of High Knees to Lateral Shuffle
Scaled
AMRAP 20 Minutes
50 Step Up to Surface
40 Seated Toe Taps
30 Elevated Up Downs with NO Jump
90 seconds of Standing Marches
Mayhem Moms
AMRAP 20 Minutes
50 Box Step Up OR Lunge to Hip Extension (alternating reps, 25 on each leg)
40 Modified Tuck Ups
30 Modified Burpee
90 seconds of Controlled High Knees to Lateral Shuffle OR Skater Side Jumps
Minimal Metcon
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Minimal: “It’s just a bunch of hocus pocus” (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
50 Single Dumbbell Box Step Ups (50/35) (24″/20″)
40 V-Ups
30 Single Dumbbell Devil Press (50/35)
20 Shuttle Runs (25ft)
Athletes Notes
Workout Strategy and Flow
We’ve made it to the end of Week 1 of our new Cycle. WOOHOOO.
I highly encourage you to self-evaluate BEFORE you start this workout today.
1) How is my body feeling? Is it extremely sore? Do I need to completely rest OR maybe just moving my body will make me feel better?
2) Based on how your body is feeling, should you maybe consider doing this as Bodyweight Only (even if you have access to a dumbbell?)
3) How do I want to approach todays workout based on how I am feeling? Do I want to just move for 20 minutes or try to see how many rounds I can actually get?
Once you have self-evaluated and determined how you approach this workout, it will help you figure out if you need to “strategize” or just need to turn the clock on and get moving.
Single Dumbbell Box Step Up – weight you select should allow you to move fairly steady through these.
V-Up
Single Dumbbell Devil Press – weight you select should allow you to move fairly steady through these. Rest on the ground in the bottom burpee position (but not for too long)
Shuttle Run – today our shuttle run reps will be counted down 25ft is 1 rep, back 25ft is 2 reps…and so on. I am sorry to change it back on you again, but in order for my rep scheme to be pretty 50-40-30-20, we are counting by 25ft chunks 🙂
Substitutions
V-Ups —–> Tuck Ups OR Modified Tuck Ups
Shuttle Runs —-> if you don’t have the space to complete shuttle runs, you can do 90 seconds of High Knees to Lateral Shuffle
Mayhem Moms
AMRAP 20 Minutes
50 Box Step Up OR Lunge to Hip Extension (alternating reps, 25 on each leg)
40 Modified Tuck Ups
30 Modified Single Arm Dumbbell Devil Press
90 seconds of Controlled High Knees to Lateral Shuffle OR Skater Side Jumps
Cool Down (Checkmark)
It is highly recommended that you complete the 5 minute cool down video below. Check this box when you’ve completed 🙂