Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
25 Line Hops or Single Unders
5 Single Leg RDLs (each)
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
Demo Videos
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Bodyweight Single Leg RDL
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
Bodyweight Metcon
()
Bodyweight: Single Leg Strength (Checkmark)
Every 2:30 for 4 Sets
6 1-and-¼ Bulgarian Split Squats (each)
12 Object Lat Pull Over OR 12 Supermans with Scapular Retraction
Athletes Notes
Demo Videos
Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack)
OR
Superman with Scapular Retraction
Quick Video to ensure your Bulgarian Split Squat set up is the same every time
In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.
Flow
0:00 – 2:30
Complete 6 1-and-¼ Bulgarian Split Squats on the left leg, Complete 6 1-and-¼ Bulgarian Split Squats on the right leg, complete 12 Object Lat Pull Over. Rest remainder of time.
2:30 – 5:00
repeat for set 2
5:00 – 7:30
repeat for set 3
7:30 – 10:00
repeat for set 4
Substitution Options
If you don’t feel comfortable with your balance when your rear foot is elevated, You may complete this movement WITHOUT elevating your foot : 1 and 1/4 Split Squat
Scaled
Every 2:30 for 4 Sets
6 Wall Assisted Split Squats (each) – Try pausing for 2 seconds at the bottom of the rep.
12 Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack) OR 12 Superman with Scapular Retraction
Mayhem Moms
Every 2:30 for 4 Sets
6 1 and 1/4 Split Squat (each) – can use wall to assist if needed.
12 Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack) OR 12 Dead Bug Floor Angel
Bodyweight: Boyz II Men (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: Max Bodyweight RDL or Banded Good Mornings
Minute 2: Max Alternating Leg V-Ups
Minute 3: Max Line Hops
Minute 4: Rest
Athletes Notes
Scoring
Set 1 = Set 1 reps for RDL, alternating leg v-up, and line hops
Set 2 = Set 2 reps for RDL, alternating leg v-up, and line hops
Set 3 = Set 3 reps for RDL, alternating leg v-up, and line hops
Set 4 = Set 4 reps for RDL, alternating leg v-up, and line hops
Workout Strategy and Flow
We have a “fight gone bad” style workout, which means that you are aiming to move 50-55 seconds of the minute completing as many reps as you can of that movement.
Aim to stop around the 50-55 second mark so you can use the 5-10 seconds remaining as transition time.
Bodyweight RDL or Banded Good Mornings
Alternating Leg V-Up
Line Hops
Backpack Option
EMOM 16 Minutes
Minute 1: Max Backpack Deadlifts
Minute 2: Max Alternating Leg V-Up
Minute 3: Max Hops Over the Backpack
Minute 4: Rest
Scaled
EMOM 16 Minutes
Minute 1: Max Bodyweight RDL Wall Tap
Minute 2: Max Seated Toe Taps
Minute 3: Max Object Toe Taps
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: Max Bodyweight RDL or Banded Good Mornings
Minute 2: Max Modified Alternating Leg V Ups
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest
Minimal Metcon
()
Minimal: Single Leg Strength (4 Rounds for weight)
Every 2:30 for 4 Sets
6 1-and-¼ Dumbbell Goblet Bulgarian Split Squats (each)*
12 Dumbbell Pullovers
Athletes Notes
Scoring
RX – For our strength, we won’t have an RX weight. I want you selecting a weight that you can complete with the proper tempo. IF you complete exactly as written, then you can consider it RX.
If you are using 2 different dumbbell weights, score weight of Split Squat and comment weight of pullovers in your score text box.
NOTE: ——– Use weight that you used for the Test. If that was 35#, then today should be 35#
Demo Videos
1 and 1/4 Dumbbell Goblet Bulgarian Split Squat – holding the dumbbell in the goblet position
——– Use weight that you used for the Test. If that was 35#, then today should be 35#
——— Quick Video to ensure your Bulgarian Split Squat set up is the same every time
———- In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.
Dumbbell Pullover on Bench OR If you don’t have access to a bench, you can do this on the floor as RX: Dumbbell Pullover
Flow
0:00 – 2:30
Complete 6 1-and-¼ Bulgarian Split Squats on the left leg, Complete 6 1-and-¼ Bulgarian Split Squats on the right leg, complete 12 Dumbbell Pullovers. Rest remainder of time.
2:30 – 5:00
repeat for set 2
5:00 – 7:30
repeat for set 3
7:30 – 10:00
repeat for set 4
Substitution Options
If you don’t feel comfortable with your balance when your rear foot is elevated, You may complete this movement WITHOUT elevating your foot : 1 and 1/4 Split Squat
Mayhem Moms
Every 2:30 for 4 Sets
6 1 and ¼ Dumbbell Goblet Split Squats (each) – rear foot NOT elevated
12 Dumbbell Pullover
Minimal: Boyz II Men (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: Max Dumbbell Deadlifts (2×50/35)
Minute 2: Max Alternating Leg V-Ups
Minute 3: Max Double Unders
Minute 4: Rest
Athletes Notes
Scoring
Set 1 = Set 1 reps for deadlifts, alternating leg v-up, and double unders
Set 2 = Set 2 reps for deadlifts, alternating leg v-up, and double unders
Set 3 = Set 3 reps for deadlifts , alternating leg v-up, and double unders
Set 4 = Set 4 reps for deadlifts, alternating leg v-up, and double unders
Workout Strategy and Flow
We have a “fight gone bad” style workout, which means that you are aiming to move 50-55 seconds of the minute completing as many reps as you can of that movement.
Aim to stop around the 50-55 second mark so you can use the 5-10 seconds remaining as transition time
Dumbbell Deadlift
Alternating Leg V-Up
Double Unders
Substitution
Sub Double Unders with Crossovers OR Single Unders
Mayhem Moms
EMOM 16 Minutes
Minute 1: Max Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
Minute 2: Max Modified Alternating Leg V Ups
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest
Bonus Stretching (Checkmark)
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Demo Videos
Pancake Stretch
Seated QL Stretch
Downward to Upward Dog Transitions