Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
1 Time Through
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
20 Second Standing Quad Stretch (each)
10 Elbow to Floor Stretch (each)
10 Hand Release Push Ups
….into….
30 second Walk
30 second Easy Run Pace
30 second Walk
30 second Moderate Run Pace
Demo Videos
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Standing Quad Stretch
Elbow to Floor Stretch with Rotation
Hand Release Push Ups
Bodyweight + Minimal Metcon
()
Bodyweight + Minimal: Roy Kent + Jamie Tartt (3 Rounds for time)
3 Sets:
400m Run
20 Burpees*
400m Run
-rest 2:00 between sets-
Set 1: Burpee to Target
Set 2: Line Facing Burpees
Set 3: Burpee Broad Jump (4ft/3ft)
Athletes Notes
Workout Strategy and Flow
The goal here is to aim for consistent running paces across the 3 sets.
You will see that the style of burpee is going to change each set. This may slightly change the amount of time that you spend doing the burpee. Do your best to keep set times consistent. Remember my fun motto for burpees is lay down, stand up, jump. Keep repeating that to yourself through all 20 each set.
Burpee to Target – aim for something just above your reach. Your target should be something that forces you to leave the ground to touch it, like a door frame or a spot on your wall or a pull up bar…..or even a tree branch
Line Facing Burpees – remember on these, we don’t have to jump high and extend out hips, instead just think about staying low and getting over that line quickly.
Burpee Broad Jump – similar to the burpee to target, but instead of jumping high, we are jumping far. For RX, I have given the standard of 4ft for men, 3ft for women. If you can’t mark out space to do that, that’s okay just mark as scaled and just jump far for each burpee broad jump.
Flow
400m Run , 20 Burpees to Target, 400m Run
-rest 2 minutes-
400m Run, 20 Line Facing Burpees, 400m Run
-rest 2 minutes-
400m Run, 20 Burpee Broad Jumps, 400m Run
Substitutions
Running —-> either run for 2 Minutes (not worrying about distance) for every 400m OR complete 2 minutes of High Knees
Backpack Option
3 Sets:
400m Backpack Run
20 Burpees
400m Backpack Run
-rest 2:00 between sets-
Set 1: Burpee to Target (no backpack)
Set 2: Backpack Facing Burpees
Set 3: Burpee Broad Jump (4ft/3ft) (no backpack)
Scaled
3 Sets:
2:00 of Step Jacks or 120 total Step Jacks reps
20 Elevated Up Down with Jump
2:00 of Step Jacks or 120 total Step Jacks reps
-rest 2:00 between sets-
same style of up downs each set
Mayhem Moms
3 Sets:
2:00 of Controlled High Knees to Jumping Jacks OR 2:00 of running, if you still feel comfortable
20 Burpees
2:00 of Controlled High Knees to Jumping Jacks OR 2:00 of running, if you still feel comfortable
-rest 2:00 between sets-
Set 1: Modified Burpee
Set 2: Line Facing Modified Burpees
Set 3: Elevated Burpee
Accessory
Core Finisher (AMRAP – Reps)
Tabata: 8 Sets (:20 on/:10 off)
Heel Taps
Athletes Notes
Workout Flow
Heel Taps
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
Clock time
:00 to :20 = Max reps of heel taps
:20 to :30 = Rest
:30 to :50 = Max reps of heel taps
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of heel taps
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of heel taps
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of heel taps
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of heel taps
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of heel taps
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of heel taps
3:50 to 4:00 = Rest
Bonus Stretching (No Measure)
1:00 Frog Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
1:00 Camel Pose
Demo Videos
Frog Stretch
Leaning Child’s Pose
Camel Pose