Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
Complete 2 Rounds:
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
3 Toe Touch Stretches (pause for 2 seconds at bottom)
5 Samson Lunges (each)
—
Then Complete:
30 second Easy Run Pace
45 second Walk
1 minute Easy Run Pace
Demo Videos
Ankle Circles
Front to Back Leg Swings
Toe Touch Stretch
Samson Lunge Stretches
Bodyweight Metcon
()
Bodyweight: Backstreet Boys (Time)
FOR TIME:
1000m – 800m – 600m – 400m – 200m Run
*between each run perform 1:00 Holds
Set 1: Side Plank (Left)
Set 2: Side Plank (Right)
Set 3: Forearm Plank Hold
Set 4: Pike /Handstand Hold
Time Cap: 25 Minutes
Athletes Notes
Workout Strategy and Flow
I want our focus today to be on staying moving or (if in the hold) staying active. Our rest should be at a minimum today. This is going to be a great cardio + core workout to start off our week!
Aim to go as close to unbroken on these holds as possible. If you need to come down from the hold, count 3-2-1 and get right back to it!!
Side Plank
Plank
Pike Hold OR Handstand Hold
Flow
1000m Run, 1:00 Side Plank on the Left Side, 800m Run, 1:00 Side Plank on the Right Side, 600m Run, 1:00 Forearm Plank Hold, 400m Run, 1:00 Pike Hold, 200m Run and then you’re done 🙂
Substitutions
If you think you’re “bad” at running, we are going to run anyways. We will complete the runs based on time NOT based on distance:
—- 1000m: 5 minutes of Running , 800m: 4 minutes of Running, 600m: 3 minutes of Running, 400m: 2 minutes of running, 200m :1 minute of running.
—- You can also complete these time domains as jogs or power walks if you need to scale to that. Just focus on moving the entire time.
If you need to scale running because of injury or weather, you will sub High Knees OR Skipping in Place and complete for time rather than “reps”
——- 1000m is 5 minutes, 800m is 4 minutes, 600m is 3 minutes, 400m is 2 minutes, 200m is 1 minute
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Scaled
FOR TIME:
5 Minutes – 4 Minutes – 3 Minutes – 2 minutes – 1 minutes of Standing Marches
OR
300 – 240 – 180 – 120 – 60 Reps of Step Jacks
between each standing march interval or Step Jacks perform 1:00 Holds
Set 1: Knee Side Plank (Left)
Set 2: Knee Side Plank (Right)
Set 3: Knee Plank
Set 4: Bear Hover Hold – not weighted
Mayhem Moms
FOR TIME:
5 Minutes – 4 Minutes – 3 Minutes – 2 minutes – 1 minutes of High Knees to Jumping Jacks
OR
300 – 240 – 180 – 120 – 60 Reps of Skater Side Jumps
between each standing High Knees interval or Skater Side Jumps perform 1:00 Holds
Set 1: Side Plank (Left)
Set 2: Side Plank (Right)
Set 3: Plank
Set 4: Pike Hold or Bear Hover Hold – not weighted
Minimal Metcon
()
Minimal: Backstreet Boys (Time)
FOR TIME:
1000m – 800m – 600m – 400m – 200m Run
*between each run perform 5x50ft Carries
RX: 50/35
Set 1: Dumbbell Farmers Carry (Left)
Set 2: Dumbbell Farmers Carry (Right)
Set 3: Dumbbell Goblet Hold Carry
Set 4: Crush Grip Dumbbell Overhead Carry
Time Cap: 25 Minutes
Athletes Notes
Workout Strategy and Flow
I want our focus today to be on staying moving or (if in the hold) staying active. Our rest should be at a minimum today. This is going to be a great cardio + core workout to start off our week!
Aim to go as close to unbroken on these holds as possible. If you need to set the dumbbell down from the carry, count 3-2-1 and pick it back up. Be careful on these runs not to let your speed
—– Single Dumbbell Farmers Carry
—– Goblet Hold Carry
—– Dumbbell Crush Grip Overhead Carry – walking forward
5 x 50ft Carries: Ideally we are completing down 25ft and back 25ft as 1 50ft rep. If you don’t have space to complete these, just do each carry as a hold for 1 minute
Flow
1000m Run, 5 50ft Dumbbell Farmers Carries on the Left Side, 8000m Run, 5 50ft Dumbbell Farmers Carries on the Right Side, 600m Run, 5 50ft Crush Grip Dumbbell Front Rack Carry, 400m Run, 5 50ft Crush Grip Dumbbell Overhead Carry, 200m run….and you’re done!!!
Substitutions
If you think you’re “bad” at running, we are going to run anyways. We will complete the runs based on time NOT based on distance:
—- 1000m: 5 minutes of Running , 800m: 4 minutes of Running, 600m: 3 minutes of Running, 400m: 2 minutes of running, 200m :1 minute of running.
—- You can also complete these time domains as jogs or power walks if you need to scale to that. Just focus on moving the entire time.
If you need to scale running because of injury or weather, you will sub High Knees OR Skipping in Place and complete for time rather than “reps”
——- 1000m is 5 minutes, 800m is 4 minutes, 600m is 3 minutes, 400m is 2 minutes, 200m is 1 minute
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Mayhem Moms
FOR TIME:
5 Minutes – 4 Minutes – 3 Minutes – 2 minutes – 1 minutes of High Knees to Jumping Jacks
OR
300 – 240 – 180 – 120 – 60 Reps of Skater Side Jumps
between each standing High Knees interval or Skater Side Jumps perform 1:00 Holds
Set 1: Single Dumbbell Farmers Carry (Left)
Set 2: Single Dumbbell Farmers Carry (Right)
Set 3: Goblet Hold Carry
Set 4: Dumbbell Crush Grip Overhead Carry – walking forward
**NOTE: If walking with these weights causes your balance to be very off, complete as 1:00 holds