Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
4:00 Clock
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
10 Arm Circles (forward and backward)
3 Up Downs
2 Tuck Jumps OR 2 Dumbbell Snatches
Demo Videos
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.
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
Big Arm Circles w/Explanation
Up Downs
Tuck Jumps OR Dumbbell Snatch
Bodyweight Metcon
()
Bodyweight: NSYNC (5 Rounds for time)
5 Sets: (1 set every 1:30)
5 x 50ft Shuttle Sprints
5 Broad Jump + Vertical Jump (4ft/3ft)
Athletes Notes
Workout Strategy and Flow
These should be FIVE sprints.
The rest you get is the rest you earn. So we want you to go fast
Shuttle Run – ideally you are running down 25ft and back 25ft for a total of 50ft (1 rep)
Broad Jump + Vertical Jump – The broad jump is still going to be standardized with 4ft for Men and 3ft for Women. But once you land from the broad jump, you’ll complete a vertical jump.
—– so you should think: jump far, jump high, jump far, jump high…..
—- working on our explosiveness here.
Flow
0:00 – 1:30
5 x 50ft Shuttle Sprints
5 Broad Jump + Vertical Jump (4ft/3ft)
rest the remainder of time
1:30 – 3:00
Complete Set 2
3:00 – 5:30
Complete Set 3
5:30 – 7:00
Complete Set 4
7:00 – 9:30
Complete Set 5
Substitutions
Shuttle Sprints —-> 40 seconds of QUICK High Knees to Lateral Shuffle OR Skater Side Jumps
Scaled
5 Sets: (1 set every 1:30)
40 seconds of Standing Marches OR Step Jacks
6 Modified Tuck Jump
Mayhem Moms
5 Sets: (1 set every 1:30)
40 seconds High Knees to Lateral Shuffle
10 Modified Tuck Jump
Minimal Metcon
()
Minimal: NSYNC (5 Rounds for time)
5 Sets: (1 set every 1:30)
5 x 50ft Shuttle Sprints
10 Alternating Dumbbell Snatch (50/35)
Athletes Notes
Workout Strategy and Flow
These should be FIVE sprints.
The rest you get is the rest you earn. So we want you to go fast
Shuttle Run – ideally you are running down 25ft and back 25ft for a total of 50ft (1 rep)
Dumbbell Snatch – goal here is to select a weight you can do 10 unbroken each time. Remember both heads of the dumbbell have to touch the ground each time.
Flow
0:00 – 1:30
5 x 50ft Shuttle Sprints
10 Alternating Dumbbell Snatch (50/35)
rest the remainder of time
1:30 – 3:00
Complete Set 2
3:00 – 5:30
Complete Set 3
5:30 – 7:00
Complete Set 4
7:00 – 9:30
Complete Set 5
Substitutions
Shuttle Sprints —-> 40 seconds of QUICK High Knees to Lateral Shuffle OR Skater Side Jumps
Mayhem Moms
5 Sets: (1 set every 1:30)
40 seconds High Knees to Lateral Shuffle
10 Alternating Dumbbell Snatch
Accessory
Core Finisher (Checkmark)
3 Rounds
20 seconds Flutter Kicks
10 seconds rest
20 seconds Heel Taps
10 seconds rest
Athletes Notes
Demo Videos
Flutter Kicks
Heel Taps
Flow
0:00 – 0:20 Flutter Kicks
0:20 – 0:30 Rest
0:30 – 0:50 Heel Taps
0:50 – 1:00 Rest
1:00 – 1:20 Flutter Kicks
1:20 – 1:30 Rest
1:30 – 1:50 Heel Taps
1:50 – 2:00 Rest
2:00 – 2:20 Flutter Kicks
2:20 – 2:30 Rest
2:30 – 2:50 Heel Taps
2:50 – 3:00 Rest
Scaled AND Mayhem Moms
3 Rounds
20 seconds Modified Flutter Kick
10 seconds rest
20 seconds Heel Taps
10 seconds rest
Cool Down (Checkmark)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Demo Videos
Frog Stretch
Scorpion Stretch
Camel Pose