Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
25 Line Hops or Single Unders
5 Samson Lunge Stretches (each)
5 Glute Bridges
5 Walking Lunge Steps (each, not alternating)*
*Minimal – add single dumbbell to lunges at 3 minute mark
Demo Videos
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Samson Stretch
Glute Bridges
Bodyweight Walking Lunge
Bodyweight Metcon
()
Bodyweight: Single Leg Strength (3 Rounds for reps)
3 Sets of Walking Lunges
30 second AMRAP left leg
30 second AMRAP right leg
60 second AMRAP alternating both legs
– rest 60 seconds between sets-
Athletes Notes
Demo Videos
Bodyweight Walking Lunge
Flow
THIS ONE IS GONNA CHALLENGE YOU MENTALLY AND PHYSICALLY. Wooooo.
0:00 – 0:30 Complete as many reps as you can of walking lunges ALL on the left side only
0:30 – 1:00 Complete as many reps as you can of walking lunges, ALL on the right side only
1:00 – 2:00 Complete as many reps as you can of walking lunges alternating back and forth in left leg, right leg
2:00 – 3:00 REST
3:00 – 3:30 Complete set 2 of left leg only
3:30 – 4:00 Complete set 2 of right leg only
4:00 – 5:00 Complete set 2 of alternating legs
5:00 – 6:00 REST
6:00 – 6:30 Complete set 3 of left leg only
6:30 – 7:00 Complete set 3 of right leg only
7:00 – 8:00 Complete set 3 of alternating legs
Substitutions
If you are limited on space and unable to complete this as a walking lunge, complete as: Bodyweight Forward Lunges – same idea as seen above where you complete all on left, all on right, then alternating.
Scaled
3 Sets of Walking Lunges
30 second AMRAP Wall Assisted Split Squats left leg
30 second AMRAP Wall Assisted Split Squats right leg
60 second AMRAP Wall Assisted Step Back Lunges alternating both legs
rest 60 seconds between sets-
Mayhem Moms
3 Sets:
30 second AMRAP Bodyweight Split Squat left leg
30 second AMRAP Bodyweight Split Squat right leg
60 second AMRAP Bodyweight Forward Lunges alternating both legs
rest 60 seconds between sets-
Bodyweight: “These are my Thanksgiving Pants” (Time)
4 Rounds For Time:
50 Line Hops
10 Single Arm X-Jumps (no jump) (left)
10 Single Arm X-Jumps (no jump) (right)
Athletes Notes
Workout Strategy and Flow
4 Rounds for time Workout, meaning that we have no built in rest and our goal is to complete this as fast as we can.
You should aim to go unbroken on your line hops. If you can keep all single arm x-jump (no jumps) unbroken on the left side and then have a quick rest between transitioning to the right side, that will help keep you going fast.
Line Hops
Single Arm X-Jump No Jump
Backpack Option
4 Rounds For Time:
50 Hops OVER the backpack
20 Backpack Deadlifts
5 Backpack Ground to Overhead
Scaled
4 Rounds For Time:
50 Object Toe Taps
10 Single Arm X-Jump No Jump (left)
10 Single Arm X-Jump No Jump (right)
Mayhem Moms
4 Rounds For Time:
50 Slow and Controlled Line Hops
10 Single Arm X-Jump No Jump ) (left)
10 Single Arm X-Jump No Jump (right)
Minimal Metcon
()
Minimal: Single Leg Strength (3 Rounds for weight)
16 Double Dumbbell Front Rack Walking Lunge Steps (8 Left, then 8 right)
-rest 2:00 between sets-
20 Double Dumbbell Front Rack Walking Lunge Steps (10 Left, then 10 right)
-rest 2:00 between sets-
24 Double Dumbbell Front Rack Walking Lunge Steps (12 left, then 12 right)
*Notice that these are NOT Alternating legs
Athletes Notes
Demo Videos
We saw a similar rep scheme with this in the Front Rack Step Ups last week, now we are seeing it in the walking lunges.
Double Dumbbell Front Rack Walking Lunge
NOTE : As the reps go up, ideally you are either keeping the weights the same or increasing weights. Try your best NOT to decrease weight.
Flow
THIS ONE IS GONNA CHALLENGE YOU MENTALLY AND PHYSICALLY. Wooooo.
Step forward as you do a walking lunge, complete rep 1 on the left leg, 2 on the left leg, 3 on the left leg….all the way to 8. Then switch and perform the same rep scheme on the right leg.
-rest for 2 minutes-
Complete same idea of walking lunges (NOT alternating legs) but this time 10 on the left, then 10 on the right.
rest 2 minutes-
Finishing it out with 24 Double Dumbbell Walking Lunge Steps. All 12 on the left, then all 12 on the right.
Substitutions
If you are limited on space and unable to complete this as a walking lunge, complete as: Double Dumbbell Front Rack Forward Lunges – same idea as seen above where you complete all on left, then all on right
If this is too challenging for your balance, ditch the second dumbbell and complete these with 1 dumbbell in the goblet position.
Mayhem Moms
16 Dumbbell Split Lunge (8 Left, then 8 right)
-rest 2:00 between sets-
20 Dumbbell Split Lunge (10 Left, then 10 right)
-rest 2:00 between sets-
24 Dumbbell Split Lunge (12 left, then 12 right)
Minimal: “These are my Thanksgiving Pants” (Time)
4 Rounds For Time:
50 Double Unders
10 Dumbbell Snatch (left) (50/35)
10 Dumbbell Snatch (right) (50/35)
Athletes Notes
Workout Strategy and Flow
4 Rounds for time Workout, meaning that we have no built in rest and our goal is to complete this as fast as we can.
Double Unders – be sure you can go 50 unbroken. If you trip up more than 1 time, it may be a good idea to switch to single unders for the remainder of the reps.
Dumbbell Snatch – ALL 10 must be done on the left side before switching to the right side.
Substitution
50 Double Unders ——> 50 Crossovers OR 100 Single Unders
Mayhem Moms
4 Rounds For Time:
50 Slow and Controlled Line Hops
10 Dumbbell Snatch
10 Dumbbell Snatch