Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Inchworms to Push Up
10 Plank Jacks
10 Deadbug Floor Angels
5 Slow Crush Grip Dumbbell Floor Press (minimal only)
Demo Videos
5 Minutes to work through as many rounds as you can.
Inchworm to Pushup
Plank Jack
Dead Bug Floor Angel
Crush Grip Dumbbell Floor Press – go slow on these!
Bodyweight Metcon
()
Bodyweight: Push Up Endurance (Checkmark)
“Coach Beard”
EMOM 10 Minutes
Minute 1: 12 Object Floor Press OR 12 Incline Push Up
Minute 2: 15 Second RKC Plank (OR 30 Second Forearm Plank)
Athletes Notes
Workout Strategy and Flow
We are going to be a doing an EMOM for our Push Up work today.
We are breaking down the push up movement into 2 parts: the pressing of the arms and the tight core that we need.
Backpack/Object Floor Press OR Incline Push Ups
RKC Plank – this is going to look like a typical Forearm plank BUT this is very different. We are going to be interlocking our hands, squeeze your glutes, quads, core, essentially doing a full body contraction! This should be a position that you cannot really hold for longer than 15 seconds if done correctly.
——if you don’t feel confident that you’re doing this correctly, you can switch to just a Forearm Plank for 30 seconds
Remember EMOM = Every Minute on the Minute; once you complete the work given in that minute, you rest the remainder of that minute.
Scaled
EMOM 10 Minutes
Minute 1: 12 Elevated Knee Push Ups
Minute 2: 30 second Knee Plank
Mayhem Moms
EMOM 10 Minutes
Minute 1: 12 Backpack/Object Floor Press OR Incline Push Ups
Minute 2: 30 Second Forearm Plank
Bodyweight: Strength (Checkmark)
Every 2:00 for 4 Sets
12 Towel Rows or Banded Bent Over Rows or 8 Strict Pull Ups
Athletes Notes
Demo Videos
Towel Rows OR Banded Bent Over Row OR Strict Pull Up
Flow
0:00 – 2:00
12 Towel Rows, rest the remainder of the time.
2:00 – 4:00
Complete set 2, rest the remainder of the time.
4:00 – 6:00
Complete set 3, rest the remainder of the time.
6:00 – 8:00
Complete set 4
M30 Scaled and Mayhem Moms
Complete the Towel Rows
Minimal Metcon
()
Minimal: Push Up Endurance (Weight)
“Coach Beard”
EMOM 10 Minutes
Minute 1: 12 Dumbbell Floor Press (2 x 50/35)
Minute 2: 15 Second RKC Plank (OR 30 Second Forearm Plank)
Athletes Notes
Scoring
Today I am giving you an RX weight 🙂
For simplicity Score = weight of each dumbbell combined so if you use the 2 RX 50lb dumbbells then your score is 100.
Workout Strategy and Flow
We are going to be a doing an EMOM for our Push Up work today.
We are breaking down the push up movement into 2 parts: the pressing of the arms and the tight core that we need.
Dumbbell Floor Press – The weight you select should allow for 12 reps unbroken each time. I want you all to be able to get these reps down quickly so you can rest the remainder of the minute.
RKC Plank – this is going to look like a typical Forearm plank BUT this is very different. We are going to be interlocking our hands, squeeze your glutes, quads, core, essentially doing a full body contraction! This should be a position that you cannot really hold for longer than 15 seconds if done correctly.
——if you don’t feel confident that you’re doing this correctly, you can switch to just a Forearm Plank for 30 seconds
Remember EMOM = Every Minute on the Minute; once you complete the work given in that minute, you rest the remainder of that minute.
Mayhem Moms
EMOM 10 Minutes
Minute 1: 12 Dumbbell Incline Bench Press OR Dumbbell Physioball Bench Press
Minute 2: 30 Second Forearm Plank
Minimal: Strength (Weight)
Every 2:00 for 4 Sets
12 Dumbbell Alternating Gorilla Rows
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.
To keep things simple, we will score the total weight we used today, so if you used 2 50lbs dumbbells, your score will be 100lbs (50+50)
Demo Videos
Dumbbell Alternating Gorilla Rows – every arm counts as a rep so it is 12 total.
Flow
0:00 – 2:00
12 Dumbbell Alternating Gorilla Rows, rest the remainder of the time.
2:00 – 4:00
Complete set 2, rest the remainder of the time.
4:00 – 6:00
Complete set 3, rest the remainder of the time.
6:00 – 8:00
Complete set 4
Mayhem Moms
Complete as Dumbbell Alternating Bent Over Rows
Bonus Stretching (No Measure)
:30 Chest Stretch (left)
:30 Chest Stretch (right)
:30 Tricep Stretch (left)
:30 Tricep Stretch (right)
:30 Cat Cow
-repeat if you have time-
Demo Videos
Chest Stretch
Leaning Tricep Stretch
Cat Cow