Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
4:00 Clock
15 second High Knees
15 second Butt Kicks
5 Dynamic Squat Stretches
5 Supermans
Demo Videos
High Knees
Butt Kicks
Dynamic Squat Stretch
Supermans
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Bodyweight + Minimal: Strength (Checkmark)
3 Sets:
20 Glute Kickbacks (each)
10 Pause Clamshell Side Plank Hip Thrusts* (each)
-rest 1:30 between sets-
*Pause for 2 seconds at top of each rep
*no band is required, but you can also add a band for added resistance.
Athletes Notes
Demo Video
Glute Kickbacks ( can sometimes be referred to as a Donkey Kick ) – You are on your hands and knees, similar to the set up you may see in a Cat Cow Stretch. You are going to keep your knee bent at 90 degrees and kick back. Think about driving your heel to the ceiling. Stay controlled in this movement, completing ALL 20 on 1 leg, before switching to the other.
Clamshell Side Plank Hip Thrust – with your knees at a 90 degree angle, focus on the muscle group being worked. You should feel this in your side glutes. The motion of this should be bending the hip, then extending the hip.
Flow
20 Glute Kickbacks (left), 20 Glute Kickbacks (right), 10 Pause Clamshell Side Plank Hip Thrusts (left), 10 Pause Clamshell Side Plank Hip Thrusts (right)
-rest 1:30-
Complete set 2
-rest 1:30-
Complete set 3
Scaled and Mayhem Moms
Should be able to complete the glute kickbacks as shown 🙂
If you cannot complete the Clamshell Side plank Hip thrusts, or are having trouble with the concept of the movement, switch to Knee Side Plank Hip Dip still aiming to pause for 2 seconds at the top each rep.
Bodyweight Metcon
Bodyweight: AFC Richmond (Time)
For Time
150 Air Squats
*every break perform 3 Wall Walks
Athletes Notes
Workout Strategy and Flow
A spicy workout for your Saturday, that is going to require some strategy based on how you’re feeling and how confident you are in your abilities.
Air Squats If you pause at the top of the rep for more than 3 seconds OR if you have to stop to “shake out the legs”, that is considered a break today and you will need to stop your reps and move to the wall to complete your 3 wall walks.
Wall Walk – our goal is to do as few wall walks as possible, because they are just eating away at our time. So we want to be quick with the reps that we do have. Try your best not to lay on the ground too long between sets. Count to 3 if you need to in order to force yourself back into your next rep.
Substitution
Wall Walks —–> today we will sub a wall walk for either Elevated Box Walks OR Modified Inchworm
Backpack Option
For Time
150 Backpack Back Squat
every break perform 3 Wall Walks (no backpack)
Scaled
For Time
150 Squat to Chair
every break perform 2 Modified Inchworm
Mayhem Moms
For Time
150 Air Squats – squat to a chair if you need extra balance
every break perform 3 Modified Inchworm
Minimal Metcon
Minimal: AFC Richmond (Time)
For Time
100 Dumbbell Front Squats (2×50/35)
*every break perform 3 Wall Walk
Athletes Notes
Workout Strategy and Flow
A spicy workout for your Saturday, that is going to require some strategy based on how you’re feeling and how confident you are in your abilities.
If you pause at the top of the rep for more than 3 seconds, that is considered a break today and you will need to set your dumbbells down and get to work on the wall walks.
Dumbbell Front Squats – keeping those hands on the handles for all reps. Choose a weight that you can complete
Wall Walk – our goal is to do as few wall walks as possible, because they are just eating away at our time. So we want to be quick with the reps that we do have. Try your best not to lay on the ground too long between sets. Count to 3 if you need to in order to force yourself back into your next rep.
Substitution
Wall Walks —–> today we will sub a wall walk for either Elevated Box Walks OR Modified Inchworm
Mayhem Moms
For Time
100 Dumbbell Front Squats to Chair
every break perform 3 Modified Inchworm
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Demo Videos
Couch Stretch
Cross Leg Forward Fold