Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
Complete 2 Rounds:
10 Leg Swings Forward / Backward (each)
5 Cossack Squats (each)
5 Samson Lunges (each)
10 Single Leg Calf Raises (each)
—
Then Complete:
30 second Easy Run Pace
2 No Push Up Burpee Broad Jump OR 2 Dumbbell Power Cleans
30 second Moderate Run Pace
2 No Push Up Burpee Broad Jump OR 2 Dumbbell Power Cleans
30 second Fast Run Pace
2 No Push Up Burpee Broad Jump OR 2 Dumbbell Power Cleans
Demo Videos
Single Leg Calf Raises
Front to Back Leg Swings
Cossack Squat
Samson Lunge Stretches
No Push Up Burpee Broad Jump A.K.A “Up Down Broad Jump”
OR
Dumbbell Power Clean
Bodyweight Metcon
()
Bodyweight: “BELIEVE” (6 Rounds for time)
6 Sets (1 set every 60 seconds)
100m Run (fast pace)
5 No Push-Up Burpee Broad Jumps (4ft/3ft)
Athletes Notes
Time Cap
There is a 40 second time cap per set. I want you to be getting at least 20 seconds of rest so you can hit it hard again.
Workout Strategy and Flow
These are SPRINTS.
Your 100m Runs are intended to be at a FAST pace. We need to boogie here, so we can get those no push up burpee broad jumps completed and earn some rest.
No Push Up Burpee Broad Jump A.K.A “Up Down Broad Jump” , using the 4ft for men, 3ft for women as the standard jump length. You want to be sure you are completing these as quickly as possible.
Flow
0:00 – 0:40 Complete 100m Run and 5 No Push Up Burpee Broad Jumps as fast as possible
0:40 – 1:00 Mandatory rest 😉
1:00 – 1:40 Repeated for Set 2
1:40 – 2:00 Mandatory rest
2:00 – 2:40 Repeated for Set 3
2:40 – 3:00 Mandatory rest
3:00 – 3:40 Repeated for Set 4
3:40 – 4:00 Mandatory rest
4:00 – 4:40 Repeated for Set 5
4:40 – 5:00 Mandatory rest
5:00 – 5:40 Repeated for Set 6
Substitutions
Run —–> Complete 25 seconds of FAST High Knees or FAST Skipping in Place
Scaled
6 Sets (1 set every 60 seconds)
25 seconds of quick Standing Marches
5 Elevated Up Down with Jump
Mayhem Moms
6 Sets (1 set every 60 seconds)
25 seconds of Controlled High Knees to Lateral Shuffle
5 No Push Up Burpee Broad Jump OR Modified Burpee Air Squat Combo
Minimal Metcon
()
Minimal: “BELIEVE” (6 Rounds for time)
6 Sets (1 set every 60 seconds)
100m Run (fast pace)
5 Unbroken Dumbbell Cleans (2×50/35)
Athletes Notes
Time Cap
There is a 40 second time cap per set. I want you to be getting at least 20 seconds of rest so you can hit it hard again.
Workout Strategy and Flow
These are SPRINTS.
Your 100m Runs are intended to be at a FAST pace. We need to boogie here, so we can get those power cleans completed and earn some rest.
Dumbbell Power Clean : You must select a weight that you can hit 5 unbroken dumbbell cleans each set, under fatigue and high heart rate.
Flow
0:00 – 0:40 Complete 100m Run and 5 Unbroken Dumbbell Cleans as fast as possible
0:40 – 1:00 Mandatory rest 😉
1:00 – 1:40 Repeated for Set 2
1:40 – 2:00 Mandatory rest
2:00 – 2:40 Repeated for Set 3
2:40 – 3:00 Mandatory rest
3:00 – 3:40 Repeated for Set 4
3:40 – 4:00 Mandatory rest
4:00 – 4:40 Repeated for Set 5
4:40 – 5:00 Mandatory rest
5:00 – 5:40 Repeated for Set 6
Substitutions
Run —–> Complete 25 seconds of FAST High Knees or FAST Skipping in Place
Mayhem Moms
6 Sets (1 set every 60 seconds)
25 seconds of Controlled High Knees to Lateral Shuffle
5 Unbroken Dumbbell Power Clean OR switch to Double Dumbbell Hang Power Clean if pulling from the floor is uncomfortable
Accessory
Core Finisher (3 Rounds for reps)
3 Sets
40 second Hollow Body Hold
40 Seconds of Sit Ups
40 second Superman Hold
-rest 1:00-
*Only Score Sit Up Reps
Athletes Notes
Scoring
Today we are only recording our sit up reps for each set.
You will notice that the last time we did this workout (November 1st) each hold was 10 seconds shorter. So we are holding for 10 seconds more today for each hold. AND we have 10 more seconds to get sit ups in. Let’s do this
Demo Videos
Hollow Hold
Sit Ups
Superman Hold
Substitutions
Hollow Hold Scaling Options
Scaled
3 Sets
40 second Boat Hold
40 Seconds of Quarter Sit Ups
40 seconds of Supermans (not a hold, just get comfortable moving through that position)
-rest 1:00-
Mayhem Moms
3 Sets
40 second Boat Hold
40 Seconds of Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 second Bird Dog Hold (left)
20 second Bird Dog Hold (right)
-rest 1:00-