Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dogs (each)
20 seconds of High Knees
Demo Videos
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Birddog
High Knees
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Bodyweight + Minimal: Push Up Endurance (AMRAP – Reps)
Hand Release Push ups
3 Sets @ 25% of Test #
-rest 30 seconds-
2 sets @ 30% of Test #
-rest 30 seconds-
1 set @ 35% of Test #
-rest 2:00-
Max Effort set of 45 seconds of Hand Release Push ups
Score = ONLY reps done in 45 seconds
*goal is to go unbroken each set
Athletes Notes
Scoring
Score = ONLY NUMBER OF REPS YOU GOT IN 45 SECONDS.
Use your score comment box to note how many you did for the percentage work.
Workout Strategy and Flow
We are going to be working more on our Hand Release Push Ups . If you scaled last week for the test to a different version of push up. Complete this workout with the same scaling version you used last week.
We are working with %’s of our Test #. So on test week you got 40 Hand Release Push ups, then you will take 25%, 30% and 35% of 40 for your test numbers.
FLOW
Set 1 @ 25% of Test #
-rest 30 seconds between sets-
Set 2 @ 25% of Test #
-rest 30 seconds between sets-
Set 3 @ 25% of Test #
-rest 30 seconds between sets-
Set 1 @ 30% of Test #
-rest 30 seconds between sets-
Set 2 @ 30% of Test #
-rest 30 seconds between sets-
1 set @ 35% of Test #
-rest 2:00-
Max Effort set of 45 seconds of Hand Release Push ups
If you didn’t do the test with us
If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 5-7
-rest 30 seconds-
2 sets of 7-9
-rest 30 seconds-
1 set of 9-13
-rest 1:00-
Max Effort set of 45 seconds of Hand Release Push ups
Be sure to choose your numbers based off of the fact that each set should be done unbroken
Substitution Options
Reminder of our substitution options for Hand Release Push Ups
In order of most difficult to least difficult:
Kneeling Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Scaled
Complete as Elevated Knee Push Ups
Mayhem Moms
Complete as Knee Push Ups OR Incline Push Ups
Bodyweight Metcon
Bodyweight: Strength (Checkmark)
Every 2:00 x 4 sets
10 Tempo Object Lat Pullovers @2121 or Superman with Scapular Retraction
5 High Box Jumps
Athletes Notes
Demo Videos
Object Lat Pullover – you can use any house hold or hotel item that adds resistance (like this backpack)
OR
Superman with Scapular Retraction
Tempo Explanation – 2 seconds down, 1 second pause in bottom position, 2 seconds up, 1 second pause in top position.
Box Jump – these should be higher than usual. If you typically jump to a 24 inch box, aim to jump to a 30 inch box.
Flow
0:00 – 2:00
10 Tempo Object Lat Pullovers @2121 into 5 High Box Jumps
2:00 – 4:00
repeat for set 2
4:00 – 6:00
repeat for set 3
6:00 – 8:00
repeat for set 4
Substitution Options
If you don’t feel comfortable jumping to a high box , then complete Tuck Jumps OR Modified Tuck Jump
Scaled
Every 2:00 for 4 Sets
10 Object Lat Pullover – you can use any house hold or hotel item that adds resistance (like this backpack)
OR Superman with Scapular Retraction
5 Modified Tuck Jump
Mayhem Moms
Every 2:00 for 4 Sets
10 Object Lat Pullover – you can use any house hold or hotel item that adds resistance (like this backpack)
OR Superman with Scapular Retraction
5 Modified Tuck Jump
Minimal Metcon
Minimal: Strength (4 Rounds for weight)
Every 2:00 x 4 sets
10 Tempo Dumbbell Lat Pullovers @2121
5 High Box Jumps
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.
Comment your Box height in your results comments.
Demo Videos
Dumbbell Pullover on Bench OR If you don’t have access to a bench, you can do this on the floor as RX: Dumbbell Pullover
Tempo Explanation – 2 seconds down, 1 second pause in bottom position, 2 seconds up, 1 second pause in top position.
Box Jump – these should be higher than usual. If you typically jump to a 24 inch box, aim to jump to a 30 inch box.
Flow
0:00 – 2:00
10 Tempo Dumbbell Lat Pullovers @2121 into 5 High Box Jumps
2:00 – 4:00
repeat for set 2
4:00 – 6:00
repeat for set 3
6:00 – 8:00
repeat for set 4
Substitution Options
If you don’t feel comfortable jumping to a high box , then complete Tuck Jumps OR Modified Tuck Jump
Mayhem Moms
Every 2:00 for 4 Sets
10 Dumbbell Pullover on Bench OR If you don’t have access to a bench, you can do this on the floor as RX: Dumbbell Pullover
5 Modified Tuck Jump