Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
10 Cat Cows
5 Push Up to Downward Dogs
5 No Push Up Burpee (aka Up Downs)
5 Sit Ups
30 seconds of Jumping Jacks OR High Knees
Demo Videos
Cat Cow
Push Up to Downward Dog w/Explanation
Up Downs
Sit Ups
Jumping Jacks OR High Knees
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Bodyweight + Minimal: “Ciders Mulling, Turkeys Turkeying, Yams are Yamming” (8 Rounds for reps)
8 Rounds for Reps
30 seconds of Burpees
30 seconds of Rest
30 seconds of Sit Ups
30 seconds of Rest
Athletes Notes
Workout Strategy and Flow
This one is gonna be sweaty and have little down time. Trust me the 30 seconds of rest are going to fly by!!
The key here is going to be going at a sustainable pace! You know yourself best, so know how to push but also at what your max sustainable pace is for 16 minutes of these movements.
Flow
0:00 – 0:30 Complete as many burpee reps as you can
0:30 – 1:00 Rest
1:00 – 1:30 Complete as many sit ups as you can
1:30 – 2:00 Rest
2:00 – 2:30 Complete round 2 of burpees
2:30 – 3:00 Rest
3:00 – 3:30 Complete round 2 of sit ups
3:30 – 4:00 rest
….repeat until you have done 8 rounds (this will be 16 minutes!)
Backpack Option
8 Rounds for Reps
30 seconds of Backpack Lateral Burpees
30 seconds of Rest
30 seconds of Backpack Sit Up
30 seconds of Rest
Scaled
8 Rounds for Reps
30 seconds of Elevated Up Down with Jump
30 seconds of Rest
30 seconds of Quarter Sit Ups
30 seconds of Rest
Mayhem Moms
8 Rounds for Reps
30 seconds of Modified Burpee or Elevated Knee Drive Burpee
30 seconds of Rest
30 seconds of Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
30 seconds of Rest
Cool Down (No Measure)
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)