Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
4:00 Clock
10 Single Leg Calf Raises (each)
5 Inchworm to Push Up
5 Up Downs
5 Samson Lunges (each)
Demo Videos
Single Leg Calf Raises
Inchworm to Pushup
Up Downs
Samson Lunge Stretches
Bodyweight + Minimal Option 1: Version of “CHAD” (AMRAP – Reps)
Due to At Home being 30 minutes (including the warm up) we are going to be performing an AMRAP version of “Chad” with a 25 minute cut off.
AMRAP 25 Minutes:
Box Step-Ups (20 in)
Athletes Notes
Workout Strategy and Flow
Box Step Up at a 20 inch box for Males and Females.
——if you’ve never done this high volume of Box Step Ups, I would recommend scaling the box even lower to a chair or step.
Obviously the goal here is to move for 25 minutes and try to bust out as many step ups as you can. I highly recommend that you have a whiteboard / paper that you can use to count reps when you take a break.
I would recommend trying to go in with a plan that can help you stay on track for the whole 25 minutes.
IDEAS :
Every 5 minutes, switch the side of the box that you are stepping up on to change scenery.
Complete in sets of 50 and rest for 30 – 45 seconds before starting again.
Complete 1:00 on the left leg only, 1:00 on the right leg only, 1:00 alternating both legs.
Scaled
AMRAP 20 Minutes
Step Up to Surface
Mayhem Moms
No modification. Complete on a lower box height if needed. Use a wall or rig to help balance if needed.
Bodyweight Metcon
()
Bodyweight Option 2: 98 Degrees (5 Rounds for reps)
5 Sets:
AMRAP 3:00
10 Bodyweight Renegade Row (Left)
10 Bodyweight Renegade Row (Right)
10 Lateral Burpees Over the Line
Max Box Step Ups (20”)
-rest 1:30 between sets-
Athletes Notes
Scoring
Score is ONLY your box step up reps each set.
Workout Strategy and Flow
This is our OTHER option for today. If you did Option 1 (the 25 minute AMRAP) then do NOT do this too.
This is a workout that will still bias heavy towards box step ups, in honor of today being Veterans day and other tracks are completing the hero workout “Chad”, but will give you something else to do as a buy in before working on the box step ups.
Bodyweight Renegade Row – all one side – these have NO push up. Just rowing all on one side, then switching sides
Lateral Burpee over the line
Box Step Up
Flow
0:00 – 3:00 Complete 10 Bodyweight Renegade Rows all on the left side, 10 Bodyweight Renegade Rows all on the right side. Then complete 10 lateral burpee over the line. In the time remaining, complete max Box Step Ups.
3:00 – 4:30 Rest
4:30 – 7:30 Complete Set 2
7:30 – 9:00 Rest
9:00 – 12:00 Complete Set 3
12:00 – 13:30 Rest
13:30 – 16:30 Complete Set 4
16:30 – 18:00 Rest
18:00 – 21:00 Complete Set 5
Scaled
5 Sets:
AMRAP 3:00
16 Alternating Kneeling Bodyweight Renegade Row – focus on good movement here
10 Elevated Up Down with Jump
Max Step Up to Surface
-rest 1:30 between sets-
Mayhem Moms
5 Sets:
AMRAP 3:00
10 Kneeling Bodyweight Renegade Row (all on Left)
10 Kneeling Bodyweight Renegade Row (all on Right)
10 Modified Burpee
Max Box Step Up OR Lunge to Hip Extension
-rest 1:30 between sets-
Minimal Metcon
()
Minimal Option 2: 98 Degrees (5 Rounds for reps)
5 Sets:
AMRAP 3:00
10 Dumbbell Renegade Row (Left) (50/35)
10 Dumbbell Renegade Row (Right) (50/35)
10 Lateral Burpees over the Dumbbell
Max Box Step Ups (20”)
-rest 1:30 between sets-
Athletes Notes
Scoring
Score is ONLY your box step up reps each set.
Workout Strategy and Flow
This is our OTHER option for today. If you did Option 1 (the 25 minute AMRAP) then do NOT do this too.
This is a workout that will still bias heavy towards box step ups, in honor of today being Veterans day and other tracks are completing the hero workout “Chad”, but will give you something else to do as a buy in before working on the box step ups.
Single Arm Dumbbell Renegade Row – these have NO push up. Just rowing all on one side, then switching the dumbbell to the other side and performing that way.
Dumbbell Lateral Burpees
Box Step Up
Flow
0:00 – 3:00 Complete 10 Dumbbell Renegade Rows all on the left side, 10 Dumbbell Renegade Rows all on the right side. Then complete 10 lateral burpee over the dumbbells. In the time remaining, complete max Box Step Ups.
3:00 – 4:30 Rest
4:30 – 7:30 Complete Set 2
7:30 – 9:00 Rest
9:00 – 12:00 Complete Set 3
12:00 – 13:30 Rest
13:30 – 16:30 Complete Set 4
16:30 – 18:00 Rest
18:00 – 21:00 Complete Set 5
Mayhem Moms
5 Sets:
AMRAP 3:00
10 Kneeling Dumbbell Renegade Row (Left)
10 Kneeling Dumbbell Renegade Row (Right)
10 Modified Burpee
Max Box Step Up OR Lunge to Hip Extension
-rest 1:30 between sets-