Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause*
5 Bird Dogs (each)
*Pause 2 seconds in downward dog
Demo Videos
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Birddog
()
()
Push Up Endurance: Bodyweight and Minimal (AMRAP – Reps)
Hand Release Push Ups
3 sets @ 20% of Test #
-rest 30 seconds between sets-
2 sets @ 25% of Test #
-rest 30 seconds between sets-
1 set @ 30% of Test #
-rest 1:00-
Max Effort set of 30 seconds of Hand Release Push ups
***goal is to go unbroken each set
Athletes Notes
Scoring
Score = ONLY NUMBER OF REPS YOU GOT IN 30 SECONDS.
Use your score comment box to note how many you did for the percentage work.
Workout Strategy and Flow
We are going to be working more on our Hand Release Push Ups . If you scaled last week for the test to a different version of push up. Complete this workout with the same scaling version you used last week.
We are working with %’s of our Test #. So if last week you got 40 Hand Release Push ups, then you will take 20%, 25% and 30% of 40 for your test numbers.
FLOW
Set 1 @ 20% of Test #
-rest 30 seconds between sets-
Set 2 @ 20% of Test #
-rest 30 seconds between sets-
Set 3 @ 20% of Test #
-rest 30 seconds between sets-
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
1 set @ 30% of Test #
-rest 1:00-
Max Effort set of 30 seconds of Hand Release Push ups
If you didn’t do the test with us
If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 4-6
-rest 30 seconds-
2 sets of 6-8
-rest 30 seconds-
1 set of 8-12
-rest 1:00-
Max Effort set of 30 seconds of Hand Release Push ups
Be sure to choose your numbers based off of the fact that each set should be done unbroken.
Substitution Options
Reminder of our substitution options for Hand Release Push Ups
In order of most difficult to least difficult:
Kneeling Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Scaled
Complete as Elevated Knee Push Ups
Mayhem Moms
Complete as Knee Push Ups OR Incline Push Ups
Bodyweight Metcon
Bodyweight: Strength (Checkmark)
Every 4 minutes for 3 Sets
10 Towel Rows or Banded Rows or 5 Strict Pull Ups
8+ Pause Single Arm Supinated Towel or Banded Rows* (each) or Pause Banded Chin Ups
*Pause for 2 seconds at the top.
NOTE: Your last 4 reps of the single arm row should be challenging!
Athletes Notes
Demo Videos
Towel Rows OR Banded Bent Over Row OR Strict Pull Up
PAUSE Supinated Towel Row or Supinated Banded Bent Over Row – but SINGLE arm OR
——-this pause is for 2 seconds at the top (aka with the band/towel closest to your chest)
——can also scale up to 8+ Pause Banded Chin Ups
Flow
0:00 – 4:00
10 Towel Rows
8+ Pause Single Arm Supinated Towel Row on the Left Arm
8+ Pause Single Arm Supinated Towel Row on the Right Arm
stopping at the number where the last 4 reps are challenging
4:00 – 8:00
Complete set 2
8:00 – 12:00
Complete set 3
Backpack Option
Every 4 minutes for 3 Sets
10 Backpack Bent Over Row
8+ Pause Backpack Single Arm Row
-pausing for 2 seconds at the top of the rep
Scaled
Every 4 minutes for 3 Sets
10 Towel Rows
8 Single Arm Towel Row (Each)
Mayhem Moms
Every 4 minutes for 3 Sets
10 Towel Rows OR Banded Bent Over Row
8+ Pause Supinated Towel Row or Supinated Banded Bent Over Row
-pausing for 2 seconds at the top of the rep
Minimal Metcon
Minimal: Strength (3 Rounds for weight)
Every 4 minutes for 3 Sets
10 Crush Grip Dumbbell Bent Over Rows
8+ Pause Supinated Dumbbell Bent Over Rows* (each)
*Pause for 2 seconds at the top.
NOTE: Your last 4 reps of the single arm row should be challenging!
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 the PAUSE SUPINATED SINGLE DUMBBELL. These are the “main reps”
Comment in your score box how many reps you got each set, on each arm 🙂
Demo Videos
Crush Grip Dumbbell Bent Over Row
PAUSE Supinated Single Arm Dumbbell Bent Over Rows
——-this pause is for 2 seconds at the top (aka with the dumbbell near your chest)
Flow
0:00 – 4:00
10 Crush Grip Dumbbell Bent Over Rows
8+ Pause Supinated Dumbbell Bent Over Rows on the Left Arm
8+ Pause Supinated Dumbbell Bent Over Rows on the Right Arm
stopping at the number where the last 4 reps are challenging
4:00 – 8:00
Complete set 2
8:00 – 12:00
Complete set 3
Mayhem Moms
Every 4 minutes for 3 Sets
10 Crush Grip Dumbbell Bent Over Row
8+ Pause Supinated Single Arm Dumbbell Bent Over Rows
-pausing for 2 seconds at the top of the rep