Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Leg Swings Forward / Backward (each)
5 Dynamic Squat Stretches – with 2 second pause in bottom of squat
10 Single Leg Calf Raises (each)
—
Then Complete 2 Rounds of:
60 second Easy Run Pace
30 second rest
Demo Videos
Front to Back Leg Swings
Dynamic Squat Stretch
Single Leg Calf Raises
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Bodyweight + Minimal: HAPPY THANKSGIVING (Time)
2 Rounds for Time:
3 Minute Run (Easy Pace)
30 Alternating Leg V-Up
30 Air Squats
2 Minute Run (Moderate Pace)
20 Alternating Leg V-Up
20 Air Squats
1 Minute Run (Fast Pace)
10 Alternating Leg V-Up
10 Air Squats
Cap: 20 Minutes
Athletes Notes
HAPPY THANKSGIVING M30 FAMILY.
I hope you all have a wonderful day with family and friends. 🙂
I am so grateful for YOU.
Workout Strategy and Flow
Because I know a lot of us will be traveling during the Thanksgiving Holiday, I have given us this workout today where it is all bodyweight movements. PLUS, rather than giving a distance on the runs (which we may not be able to accurately define while traveling) I have given time domains and paces.
Use today’s workout as a fun way to move, sweat and get a workout in before the festivities begin.
Run – you will notice as the run times get smaller, the pace increases.
Because everyone will run the same time domain, Alternating Leg V-Up and Air Squats are the movements that are going to determine how fast you can complete this workout. It would be amazing if you could stay unbroken on all of these reps over both rounds, but I also know that based on how our body is feeling from the week and from travel, that may not be possible. (and that’s okay)
Either way, I hope you have FUN today folks. 🙂
Scaled
2 Rounds for Time:
3 Minute of Standing Marches
30 Seated Toe Taps
30 Squat to Chair
2 Minute of Standing Marches
20 Seated Toe Taps
20 Squat to Chair
1 Minute of Standing Marches
10 Seated Toe Taps
10 Squat to Chair
Mayhem Moms
2 Rounds for Time:
3 Minute Run (Easy Pace) if you can run, run. If not, switch to High Knees to Jumping Jacks
30 Modified Alternating Leg V Ups
30 Air Squats
2 Minute Run (Moderate Pace) if you can run, run. If not, switch to [High Knees to Jumping Jacks](
20 Modified Alternating Leg V Ups
20 Air Squats
1 Minute Run (Fast Pace) if you can run, run. If not, switch to [High Knees to Jumping Jacks](
10 Modified Alternating Leg V Ups
10 Air Squats
Cool Down (No Measure)
2 Minute Easy Walk
Into
1:00 Frog Stretch
1:00 Couch Stretch (each)
:30 Downward to Upward Dog Transitions