Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
25 Line Hops or Single Unders
5 Single Leg Glute Bridges with 5 second Pause at Top (each)
5 Elbow to Floor Lunge Stretches (each)
5 Box Step Ups (each, not alternating)*
*Minimal – add single dumbbell to step ups after 1st round.
Demo Videos
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Single Leg Glute Bridge – pause for 5 seconds at top of each rep
Elbow to Floor Stretch with Rotation
Box Step Up
Bodyweight Metcon
()
Bodyweight : Single Leg Strength (3 Rounds for reps)
3 Sets of Box Step Ups
30 second AMRAP left leg
30 second AMRAP right leg
60 second AMRAP alternating both legs
– rest 60 seconds between sets-
Athletes Notes
Scoring
BOX HEIGHT : I am not giving a specific box height today, because this is going to differ for everyone based on height / single leg stability. If you typically feel comfortable stepping up to your usual 24/20″ Box Height for high volume reps, then I would recommend using that today. If that usually feels very hard to manage that height with volume, let’s find a slightly lower box height that allows you to maintain quality form.
Still challenge yourself on the box height and comment the height you used in your results comment box 🙂
Set 1: Left Leg AMRAP reps + right leg AMRAP reps + Alternating AMRAP reps of set 1
Set 2: Left Leg AMRAP reps + right leg AMRAP reps + Alternating AMRAP reps of set 2
Set 3: Left Leg AMRAP reps + right leg AMRAP reps + Alternating AMRAP reps of set 3
Demo Videos
Box Step Up
Flow
0:00 – 0:30 Complete as many box step ups as possible on the left leg only
0:30 – 1:00 Complete as many box step ups as possible on the right leg only
1:00 – 1:30 Complete as many box step ups as possible, alternating the left leg and the right leg, every rep.
1:30 – 2:30 REST
2:30 – 3:00 Complete set 2 on left leg
3:00 – 3:30 Complete set 2 on right leg
3:30 – 4:00 complete set 2 of alternating
4:00 – 5:00 REST
5:00 – 5:30 Complete set 3 on left leg
5:30 – 6:00 Complete set 3 on right leg
6:00 – 6:30 Complete set 3 of alternating
Backpack Option
3 Sets of Backpack Chair Step Ups
30 second AMRAP left leg
30 second AMRAP right leg
60 second AMRAP alternating both legs
rest 60 seconds between sets-
Scaled
3 Sets of Step Up to Surface
30 second AMRAP left leg
30 second AMRAP right leg
60 second AMRAP alternating both legs
rest 60 seconds between sets-
Mayhem Moms
3 Sets of Box Step Up OR Lunge to Hip Extension
30 second AMRAP left leg
30 second AMRAP right leg
60 second AMRAP alternating both legs
rest 60 seconds between sets-
Bodyweight: “Be a Goldfish” (Time)
3 Rounds for Time
80 Line Hops
20 Bodyweight RDLs or Banded Good Mornings
5 X-Jumps (no jump)
Athletes Notes
Workout Strategy and Flow
This is a 3 rounds for time workout. Our goal here is to finish these 3 rounds as quickly as possible, with no built in rest.
Line Hops
Bodyweight RDL OR Banded Good Mornings
X-Jumps No Jump
You should be able to move through the Line Hops and X-Jump (no jump) with unbroken reps. The RDLs will likely take you a bit longer to ensure you’re doing them correctly, but that is okay, because you can make up any time on the 2 other movement.
Substitutions
Scaled
3 Rounds for Time
80 Object Toe Taps
20 Bodyweight RDL Wall Tap
5 X-Jumps No Jump – can elevate the surface you touch if you need to.
Mayhem Moms
3 Rounds for Time
80 Slow and Controlled Line Hops
20 Bodyweight RDL OR Banded Good Mornings
5 X-Jumps No Jump
Minimal Metcon
()
Minimal: Single Leg Strength (3 Rounds for weight)
16 Double Dumbbell Front Rack Box Step Ups (8 Left, then 8 right)
-rest 2:00 between sets-
20 Double Dumbbell Front Rack Box Step Ups (10 Left, then 10 right)
-rest 2:00 between sets-
24 Double Dumbbell Front Rack Box Step Ups (12 left, then 12 right)
*Notice that these are NOT Alternating legs
Athletes Notes
Scoring / “RX”
If you complete exactly as programmed with front rack dumbbell step ups then that is RX. 🙂
BOX HEIGHT : I am not giving a specific box height today, because this is going to differ for everyone based on height / single leg stability. If you typically feel comfortable stepping up to your usual 24/20″ Box Height with weight, then I would recommend using that today. If that usually feels very hard to manage with weight, let’s find a slightly lower box height that allows you to maintain quality form.
DUMBBELL WEIGHT : No specified RX weight in this strength workout. Ideally you are using 2 Dumbbells that CHALLENGE you. If you did 35# in the Tempo Goblet Bulgarian Split Squat Test, then aim to use 2 35# Dumbbells in this Box Step Up workout.
——-NOTE: Dumbbell weight can go up or be maintained, try not to lower the dumbbell weight as the reps increase.
Demo Videos
These are NOT alternating legs. Usually when doing Box Step ups, you’ll step up with your right leg, step down, then step up with your left leg, step down. For these, you will complete half ALL on one side, before completing the other half on the other side.
Double Dumbbell Front Rack Box Step Ups
Scaling
Scale to Goblet Hold if needed
Mayhem Moms
2 OPTIONS
Option 1- lower your box height and adjust weight as you need to, even scaling to Goblet Hold:
16 Double Dumbbell Front Rack Box Step Ups (8 Left, then 8 right)
-rest 2:00 between sets-
20 Double Dumbbell Front Rack Box Step Ups (10 Left, then 10 right)
-rest 2:00 between sets-
24 Double Dumbbell Front Rack Box Step Ups (12 left, then 12 right)
Option 2 – complete this as Lunge to Hip Extension , holding dumbbell in Goblet Hold
16 Goblet Hold Lunge to Hip Extension (8 Left, then 8 right)
-rest 2:00 between sets-
20 Goblet Hold Lunge to Hip Extension (10 Left, then 10 right)
-rest 2:00 between sets-
24 Goblet Hold Lunge to Hip Extension (12 left, then 12 right)
Minimal: “Be a Goldfish” (Time)
3 Rounds for Time
80 Double Unders
20 Dumbbell Deadlift (2×50/35)
5 Dumbbell Hang Snatch (2×50/35)
Athletes Notes
Workout Strategy and Flow
This is a 3 rounds for time workout. Our goal here is to finish these 3 rounds as quickly as possible, with no built in rest.
Double Unders – you should be able to complete 2 sets of 40 unbroken, each set.
If you want to do double unders, but know you’ll trip before 40, then go until you trip and then switch to single unders.
Dumbbell Deadlift – same strategy as we have had when doing Dumbbell DT. Be sure to rest / set the dumbbells down at rep 19 NOT 20. Because in order to do the dumbbell hang snatch, you will need to deadlift it up. Work smarter, not harder 😉
Double Dumbbell Hang Snatch – weight for this should be the same at the weight for the deadlifts.
Substitutions
Double Unders ——> 2x Single Unders (so in this case 160 single unders each round)
Mayhem Moms
3 Rounds for Time
80 Slow and Controlled Line Hops
20 Dumbbell Deadlift – elevate the dumbbells if needed so you aren’t bending down as far!
5 Double Dumbbell Hang Snatch OR Dumbbell Swings