Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
Workout Definition
5:00 Clock
20 Jumping Jacks
10 Glute Kickbacks (each)
10 Prone Y Raises
5 Thread the Needles (each)
5 Dynamic Squat Stretches
Demo Videos
Jumping Jacks
Glute Kickbacks
Prone Y Raises
Thread the Needle
Dynamic Squat Stretch
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
Every 3:00 for 4 Sets
12 Tempo Glute Bridges @30X1
:30 Pike Hold or Handstand Hold
Athletes Notes
Demo Videos
Tempo [ Glute Bridges
——-Tempo Explanation: 30X1 = We will push our hips up off the ground in a quick manner, then pause for 1 second at the top before lowering ourself down to the ground for 3 seconds. Repeat for 12 reps. So each rep should take you 5 seconds to complete.
Pike Hold OR Handstand Hold – this is going to warm our shoulders up nicely for the next part of today. Try your best to hold this for the entire 30 seconds without coming down.
Flow
0:00 – 3:00
12 Tempo Glute Bridges
30 second Pike Hold
rest the remainder of time.
3:00 – 6:00
Complete set 2
6:00 – 9:00
Complete set 3
9:00 – 12:00
Complete set 4
Scaled
Every 3:00 for 4 Sets
12 Glute Bridges
20 second Weighted Bear Hover Hold – no weight
Mayhem Moms
Every 3:00 for 4 Sets
12 Glute Bridges
:30 Pike Hold OR Weighted Bear Hover Hold – can be weighted OR unweighted
Bodyweight: Hanson (Time)
3 Rounds for Time:
10 Jumping Air Squats
10 Pike Push Ups or Kipping Handstand Push Up
10 Squat to Overhead Reach
25 Strict Sit Ups
Athletes Notes
Workout Strategy and Flow
We have a 3 Rounds for Time Workout! It’s Important to note that there is no built in rest here. We are aiming for as fast through as we can.
The biggest sticking point is likely going to be the pike push ups or kipping handstand push ups. I would recommend completing 2 sets of 5 in each round to be sure you don’t hit failure
Jumping Air Squats
Pike Push Up OR Kipping Handstand Push Up
Squat to Overhead Reach
Strict Sit Up
Substitutions
Strict Sit Ups ——-> from hardest to easiest
—- Straight Leg Situp
—- Sit Ups
—- Quarter Sit Ups
Pike Push Ups / Kipping Handstand Push Ups —–>
—- Banded Strict Press
—- Pike Shoulder Taps (L+R=1)
Backpack Option
3 Rounds for Time:
10 Backpack Back Squat
10 Backpack Shoulder to Overhead
10 Backpack Thruster
25 Backpack Sit Up
Scaled
3 Rounds for Time:
10 Squat to Chair
10 Banded Strict Press or Bear Crawl Alternating Shoulder Taps (L+R=1)
10 Squat to Chair
25 Quarter Sit Ups
Mayhem Moms
3 Rounds for Time:
10 Air Squat with Rise
10 Banded Strict Press or Pike Shoulder Taps (L+R=1)
10 Squat to Overhead Reach
25 PhysioBall Sit Ups or Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Minimal Metcon
Minimal: Strength (4 Rounds for weight)
Every 3:00 for 4 Sets
12 Tempo Dumbbell Glute Bridges @30X1
:30 Pike Hold or Handstand Hold
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.
Demo Videos
Tempo Dumbbell Glute Bridges
——-Tempo Explanation: 30X1 = We will push our hips up off the ground in a quick manner, then pause for 1 second at the top before lowering ourself down to the ground for 3 seconds. Repeat for 12 reps. So each rep should take you 5 seconds to complete.
Pike Hold OR Handstand Hold – this is going to warm our shoulders up nicely for the next part of today. Try your best to hold this for the entire 30 seconds without coming down.
Flow
0:00 – 3:00
12 Tempo Dumbbell Glute Bridges
30 second Pike Hold
rest the remainder of time.
3:00 – 6:00
Complete set 2
6:00 – 9:00
Complete set 3
9:00 – 12:00
Complete set 4
Mayhem Moms
Every 3:00 for 4 Sets
12 Dumbbell Glute Bridges
:30 Pike Hold OR Weighted Bear Hover Hold – can be weighted OR unweighted
Minimal: Hanson (Time)
3 Rounds for Time:
5 Single Dumbbell Front Squat (Left)
5 Single Dumbbell Push Press (Left)
5 Single Dumbbell Thrusters (Left)
5 Single Dumbbell Front Squat (Right)
5 Single Dumbbell Push Press (Right)
5 Single Dumbbell Thrusters (Right)
25 Strict Sit Ups
(RX: 50/35)
Athletes Notes
Workout Strategy and Flow
OOOH, this one is gonna be fun.
We have a 3 rounds for time workout which means there is no built in rest today
You will notice we are going to be doing a good amount of unilateral work today, starting with a squat, into a press, into a squat and press.
Be sure to select a weight that you feel confident you could do 5,5,and 5 all on 1 arm before setting the dumbbell down.
Single Dumbbell Front Squat
Single Dumbbell Push Press
Single Dumbbell Thruster
Strict Sit Up – biggest thing to note here is we are NOT using momentum in this movement. It’s total core isolation. We have our arms crossed and legs straight. Check out the sub options below if you need to scale this movement.
Substitution
Strict Sit Ups ——-> from hardest to easiest
Straight Leg Situp
Sit Ups
Quarter Sit Ups
Mayhem Moms
3 Rounds for Time:
5 Single Dumbbell Front Squat (Left) – squat to chair if needed
5 Seated Single Dumbbell Strict Press (Left)
5 Single Dumbbell Thruster (Left) – squat to chair if needed
5 Single Dumbbell Front Squat (Right) – squat to chair if needed
5 Seated Single Dumbbell Strict Press (Right)
5 Single Dumbbell Thruster (Right) – squat to chair if needed
25 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Bonus Stretching (Checkmark)
1:00 Couch Stretch (each)
1:00 Pigeon Stretch (each)
:30 Child’s Pose
Demo Videos
Couch Stretch
Pigeon Stretch
Child’s Pose