Crossfit Lillington – Mayhem Affiliate – At Home
NOTE ABOUT TODAY (No Measure)
We are utilizing all of our 30 Minutes today and I admit time will be tighter than usual today.
Don’t worry though because if you follow the written warm up time and flow directly into the EMOM, and then directly into “You can’t have Thanksgiving without Turkey” (cutting off at the time cap if needed), you will be able to fit it all in within the 30 minute window!
Warm-up (No Measure)
3:00 Clock
30 second High Knees OR Jog
10 Shoulder Swimmers
3 Inchworms to Push Up
3 Bodyweight Step Back Lunge (each)
1 Bodyweight OR Dumbbell Turkish Get Up (each)
Shorter warm up today, because the EMOM will warm you up further.
Demo Videos
High Knees
Shoulder Swimmers
Inchworm to Pushup
Step Back Lunge Explanation
Bodyweight Turkish Get Up or Dumbbell Turkish Get Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
OPTION 1:
EMOM 8 Minutes
Minute 1: 3 Pike Push Ups (OR 3 Strict Handstand Push Ups) + 1 Bodyweight Turkish Get Up (left)
Minute 2: 3 Pike Push Ups (OR 3 Strict Handstand Push Ups) + 1 Bodyweight Turkish Get Up (right)
OPTION 2
EMOM 8 Minutes
Minute 1: 6 Single Arm Banded Strict Press + 1 Bodyweight Turkish Get Up (left)
Minute 2: 6 Single Arm Banded Strict Press + 1 Bodyweight Turkish Get Up (right)
Athletes Notes
Score: either #1 or #2
Score is based on what Option you did
Demo Videos
OPTION 1:
3 Pike Push Up OR Strict Handstand Push Up INTO 1 Bodyweight Turkish Get Up
OPTION 2:
6 Single Arm Banded Strict Press INTO 1 Bodyweight Turkish Get Up
Benefits of the Turkish Get Up:
—-Unilateral movements where we can correct muscle imbalances
—–Building shoulders strength
—-Working on shoulder stability
—-Strengthening your core
Flow Example
0:00 – 1:00 Left arm only – 6 Single Arm Banded Strict Press + 1 Bodyweight Turkish Get Up
1:00 – 2:00 Right arm only – 6 Single Arm Banded Strict Press + 1 Bodyweight Turkish Get Up
2:00 – 3:00 repeat left arm for set 2
3:00 – 4:00 repeat right arm for set 2
4:00 – 5:00 repeat left arm for set 3
5:00 – 6:00 repeat right arm for set 3
6:00 – 7:00 repeat left arm for set 4
7:00 – 8:00 repeat right arm for set 4
Scaled
EMOM 8 Minutes
Minute 1: 6 Single Arm Banded Strict Press OR 6 Bear Crawl Alternating Shoulder Taps (L+R=1) into 1 Rolling Get Ups (left)
Minute 2: 6 Single Arm Banded Strict Press OR 6 Bear Crawl Alternating Shoulder Taps (L+R=1) into 1 Rolling Get Ups (right)
Mayhem Moms
EMOM 8 Minutes
Minute 1: 3 Pike Push Up + 1 Single Leg Glute Bridge + 1 Knee Side Plank + Leg Lift (left)
Minute 2: 3 Pike Push Up + 1 Single Leg Glute Bridge + 1 Knee Side Plank + Leg Lift (right)
Bodyweight: “You can’t have Thanksgiving without Turkey” (6 Rounds for distance)
3 Sets:
10 Bodyweight Sumo Deadlift High Pull
60 second Run @ fast pace
-rest 1:30 between sets-
– rest 2:00 before starting next 3 sets-
3 Sets:
10 Towel Rows or Banded Bent Over Rows or 6 Strict Pull Ups
60 second Run @ fast pace
-rest 1:30 between sets-
* Time Cap: 17 Minutes total including rests, see workout prep notes for details.
Athletes Notes
Time Cap
Time Cap: 17 Minutes including rests
IMPORTANT NOTE : The Sumo High Pulls + Rows should NOT take you longer than 30 seconds each time, and you should go immediately into that run, meaning each set is 1:30 and you rest 1:30.
Workout Strategy and Flow
This is a fun and challenging combo – upper body pulling with a fast paced run immediately following.
The goal here is going to focus on lowering our heart rate and getting mentally prepped for us to hit it hard again in the next set.
Bodyweight Sumo Deadlift High Pull – working on power output and being explosive in this movement.
Towel Rows or Banded Bent Over Row or Strict Pull Up – this is pure strength work. We go from a vertical upright pull in the sumo deadlift high pull, to a more horizontal upper body pull in this bent over row.
FLOW
10 Bodyweight Sumo Deadlift High Pulls immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Bodyweight Sumo Deadlift High Pulls immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Bodyweight Sumo Deadlift High Pulls immediately into a 60 second Run @ fast pace
-rest 2:00-
10 Towel Rows immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Towel Rows immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Towel Rows immediately into a 60 second Run @ fast pace
Substitutions
Run —–> 60 seconds of QUICK High Knees OR Skipping in Place
Scaled
3 Sets:
10 Bodyweight Sumo Deadlift High Pull
60 seconds of Step Jacks @ fast pace
-rest 1:30 between sets-
rest 2:00 before starting next 3 sets-
3 Sets:
10 Towel Rows
60 seconds of Step Jacks @ fast pace
-rest 1:30 between sets-
Mayhem Moms
3 Sets:
10 Bodyweight Sumo Deadlift High Pull
60 seconds of Controlled High Knees to Lateral Shuffle
-rest 1:30 between sets-
rest 2:00 before starting next 3 sets-
3 Sets:
10 Towel Rows or Banded Bent Over Row
60 seconds of Controlled High Knees to Lateral Shuffle
-rest 1:30 between sets-
Minimal Metcon
()
Minimal: Strength (4 Rounds for weight)
EMOM 8 Minutes
Minute 1: 6 Single Arm Dumbbell Push Press + 1 Dumbbell Turkish Get Up (left)
Minute 2: 6 Single Arm Dumbbell Push Press + 1 Dumbbell Turkish Get Up(right)
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.
Set 1: Weight of Dumbbell in Minute 1 & Minute 2 on Round 1 (0:00 – 2:00)
Set 2: Weight of Dumbbell in Minute 1 & Minute 2 on Round 2 (2:00 – 4:00)
Set 3: Weight of Dumbbell in Minute 1 & Minute 2 on Round 3 (4:00 – 6:00)
Set 4: Weight of Dumbbell in Minute 1 & Minute 2 on Round 4 (6:00 – 8:00)
You should be using the same dumbbell weight on BOTH sides, so if your weaker side keeps you at a lower weight, that’s okay. Stay at that weight for BOTH sides
Demo Videos
Single Dumbbell Push Press + Dumbbell Turkish Get Up
Benefits of the Turkish Get Up:
—-Unilateral movements where we can correct muscle imbalances
—–Building shoulders strength
—-Working on shoulder stability
—-Strengthening your core
Flow
0:00 – 1:00 Left arm only – 6 Single Dumbbell Push Press + 1 Dumbbell Turkish Get Up
1:00 – 2:00 Right arm only – 6 Single Dumbbell Push Press + 1 Dumbbell Turkish Get Up
2:00 – 3:00 repeat left arm for set 2
3:00 – 4:00 repeat right arm for set 2
4:00 – 5:00 repeat left arm for set 3
5:00 – 6:00 repeat right arm for set 3
6:00 – 7:00 repeat left arm for set 4
7:00 – 8:00 repeat right arm for set 4
Mayhem Moms
EMOM 8 Minutes
Minute 1: 6 Single Arm Half Kneeling Strict Press + 1 Single Leg Glute Bridge + 1 Knee Side Plank + Leg Lift (left)
Minute 2: 6 Single Arm Half Kneeling Strict Press + 1 Single Leg Glute Bridge + 1 Knee Side Plank + Leg Lift (right)
Minimal: “You can’t have Thanksgiving without Turkey” (6 Rounds for distance)
3 Sets:
10 Dumbbell Sumo Deadlift High Pulls (2×50/35)
60 second Run @ fast pace
-rest 1:30 between sets-
-rest 2:00 before starting next 3 sets-
3 Sets:
10 Dumbbell Bent Over Rows (2×50/35) or 6 Strict Pull Ups
60 second Run @ fast pace
-rest 1:30 between sets-
*Time Cap: 17 Minutes total include rests, see workout prep notes for flow.
SCORE = Distance on your fast runs each set.
Athletes Notes
Time Cap
Time Cap: 17 Minutes including rests
IMPORTANT NOTE : The Dumbbell Portions should NOT take you longer than 30 seconds each time, and you should go immediately into that run, meaning each set is 1:30 and you rest 1:30.
SCORE = Distance on your fast runs each set.
Workout Strategy and Flow
This is a fun and challenging combo – upper body pulling with a fast paced run immediately following.
The goal here is going to focus on lowering our heart rate and getting mentally prepped for us to hit it hard again in the next set.
Dumbbell Sumo Deadlift High Pulls – working on power output and being explosive in this movement.
Double Dumbbell Bent Over Row or Strict Pull Up – this is pure strength work. We go from a vertical upright pull in the sumo deadlift high pull, to a more horizontal upper body pull in this bent over row.
FLOW
10 Dumbbell Sumo Deadlift High Pulls immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Dumbbell Sumo Deadlift High Pulls immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Dumbbell Sumo Deadlift High Pulls immediately into a 60 second Run @ fast pace
-rest 2:00 –
10 Dumbbell Bent Over Rows immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Dumbbell Bent Over Rows immediately into a 60 second Run @ fast pace
-rest 1:30-
10 Dumbbell Bent Over Rows immediately into a 60 second Run @ fast pace
Substitutions
Run —–> 60 seconds of QUICK High Knees OR Skipping in Place
Mayhem Moms
3 Sets:
10 Dumbbell Sumo Deadlift High Pulls – elevate the dumbbells slightly if needed
60 second Controlled High Knees to Lateral Shuffle
-rest 1:30 between sets-
rest 2:00 –
3 Sets:
10 Double Dumbbell Bent Over Row
60 second Controlled High Knees to Lateral Shuffle
-rest 1:30 between sets-