Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
4 Rounds:
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
20 Jumping Jacks (get faster each round)
4 Single Leg RDLs OR 4 Suitcase Dumbbell Deadlifts (each)
Demo Videos
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of High Knees to Lateral Shuffle
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
Jumping Jacks
Bodyweight Single Leg RDL OR Single Arm Dumbbell Suitcase Deadlift
Bodyweight Metcon
()
Bodyweight: “They’ve Ruined Cranberry Day” (part 1) (6 Rounds for reps)
Part 1:
6 Sets (:40 on; :20 off)
25ft Shuttle Sprints
-rest 1:00 before part 2-
Athletes Notes
Score
Score is # of Shuttle Sprint Reps
Today, for simplicity purposes we will score every 25ft down is 1 rep.
If scaling movement, see substitution section for scoring explanation.
Workout Strategy and Flow
We are working on running volume here AND ability to recover quickly.
Don’t come out too hot without being able to sustain it across all 6 sets.
FLOW
0:00 – 0:40 Complete as many 25ft Shuttle Sprints as you can
0:40 – 1:00 Rest
1:00 – 1:40 Set 2, Complete as many 25ft Shuttle Sprints as you can
1:40 – 2:00 Rest
2:00 – 2:40 Set 3, Complete as many 25ft Shuttle Sprints as you can
2:40 – 3:00 Rest
3:00 – 3:40 Set 4, Complete as many 25ft Shuttle Sprints as you can
3:40 – 4:00 Rest
4:00 – 4:40 Set 5, Complete as many 25ft Shuttle Sprints as you can
4:40 – 5:00 Rest
5:00 – 5:40 Set 6, Complete as many 25ft Shuttle Sprints as you can
Substitutions
If you don’t have space to complete shuttle runs, you can do High Knees or High Knees to Lateral Shuffle
If scoring High Knees or Step Jacks, every 5 (L+R=1) reps is 1 rep on the score board. So if you get 40 High Knees in 40 seconds, then your score in 8.
Scaled
Part 1:
6 Sets (:40 on; :20 off)
Step Jacks
-rest 1:00 before part 2-
Mayhem Moms
Part 1:
6 Sets (:40 on; :20 off)
High Knees or High Knees to Lateral Shuffle
-rest 1:00 before part 2-
Bodyweight: “They’ve ruined Cranberry Day” (part 2) (6 Rounds for time)
-after part 1 and the 1 minute rest-
Part 2:
6 sets (1 set every 1:30) *Aim for Unbroken Complex
8 Alternating Single Leg RDLs + 8 Alternating Jumping Lunges
Athletes Notes
Workout Strategy and Flow
Bodyweight Single Leg RDL + Jumping Lunge – aim to go unbroken on this complex.
Because these are alternating it means that every single leg, counts as a rep, for both the single leg RDL and the Jumping Lunges. So you’ll end up doing 4 each leg for each movement.
We are 4 weeks into this cycle. So today we are working on single leg balance immediately into being explosive. This will help us in our Broad Jumps when we retest the 3 rounds for time 200m Run + 15 Broad Jumps workout.
FLOW
0:00 – 1:30 8 Alternating Single Leg RDLs + 8 Alternating Jumping Lunges
1:30 – 3:00 Complete set 2
3:00 – 4:30 Complete set 3
4:30 – 6:00 Complete set 4
6:00 – 7:30 Complete set 5
7:30 – 9:00 Complete set 6
Scaled
Part 2:
6 sets (1 set every 1:30) Aim for Unbroken Complex
4 Bodyweight RDL or Bodyweight RDL Wall Tap + 8 Alternating Step Up to Surface
Mayhem Moms
Part 2:
6 sets (1 set every 1:30) Aim for Unbroken Complex
8 Alternating Wall Assisted Single Leg RDL + 8 Alternating Lunge to Hip Extension
—-couple of notes: if alternating isn’t working wall for your balance, change to 4 left, 4 right.
—-if you feel confident you don’t need the wall for assistance on the RDLs, then go without it 🙂
Minimal Metcon
()
Minimal: “They’ve Ruined Cranberry Day” (part 1) (6 Rounds for reps)
Part 1:
6 Sets (:40 on; :20 off)
25ft Shuttle Sprints
-rest 1:00 before part 2-
Athletes Notes
Score
Score is # of Shuttle Sprint Reps
Today, for simplicity purposes we will score every 25ft down is 1 rep.
If scaling movement, see substitution section for scoring explanation.
Workout Strategy and Flow
We are working on running volume here AND ability to recover quickly.
Don’t come out too hot without being able to sustain it across all 6 sets.
FLOW
0:00 – 0:40 Complete as many 25ft Shuttle Sprints as you can
0:40 – 1:00 Rest
1:00 – 1:40 Set 2, Complete as many 25ft Shuttle Sprints as you can
1:40 – 2:00 Rest
2:00 – 2:40 Set 3, Complete as many 25ft Shuttle Sprints as you can
2:40 – 3:00 Rest
3:00 – 3:40 Set 4, Complete as many 25ft Shuttle Sprints as you can
3:40 – 4:00 Rest
4:00 – 4:40 Set 5, Complete as many 25ft Shuttle Sprints as you can
4:40 – 5:00 Rest
5:00 – 5:40 Set 6, Complete as many 25ft Shuttle Sprints as you can
Substitutions
If you don’t have space to complete shuttle runs, you can do High Knees or High Knees to Lateral Shuffle
If scoring High Knees, every 5 (L+R=1) reps is 1 rep on the score board. So if you get 40 High Knees in 40 seconds, then your score in 8.
Mayhem Moms
Part 1:
6 Sets (:40 on; :20 off)
High Knees or High Knees to Lateral Shuffle
-rest 1:00 before part 2-
Minimal: “They’ve Ruined Cranberry Day” (part 2) (6 Rounds for time)
-after part 1 and the 1 minute rest-
Part 2: Dumbbell Complex
6 sets (1 set every 1:30) *Must be unbroken
6 Dumbbell Deadlifts + 4 Dumbbell Power Cleans + 2 Dumbbell Push Press
RX: 2 x 50/35
Athletes Notes
Workout Strategy and Flow
We are 4 weeks into our cycle and 4 weeks into working to improve our time on the short and fast metcon we tested back on November 1st.
I am giving you all a dumbbell complex today to help us work on our dumbbell power clean form, grip strength and ability to hang out to more reps for longer. WE SHOULD BE USING SAME WEIGHT ACROSS ALL 6 SETS.
Of course we are also doing all of this under fatigue from the shuttle sprints.
Complex is: 6 Dumbbell Deadlift + 4 Dumbbell Power Clean + 2 Dumbbell Push Press
———scale the weight if you cannot complete unbroken for all sets.
FLOW
0:00 – 1:30 Unbroken 6 Dumbbell Deadlifts + 4 Dumbbell Power Cleans + 2 Dumbbell Push Press , resting remainder of time
1:30 – 3:00 Complete set 2
3:00 – 4:30 Complete set 3
4:30 – 6:00 Complete set 4
6:00 – 7:30 Complete set 5
7:30 – 9:00 Complete set 6
Mayhem Moms
Complete as written
OR
If needed scale to:
6 Elevated Sumo Dumbbell Deadlifts + 4 Double Dumbbell Hang Power Clean + 2 Double Dumbbell Seated Strict Press
Accessory
Core Finisher (Checkmark)
3 Rounds
30 second Copenhagen Plank (L)
30 second Rest
30 second Copenhagen Plank (R)
30 second Rest
Athletes Notes
Demo Video
Full Copenhagen Plank
Flow
0:00 – 0:30 Copenhagen Plank (left)
0:30 – 1:00 Rest
1:00 – 1:30 Copenhagen Plank (right)
1:30 – 2:00 Rest
2:00 – 2:30 Copenhagen Plank (left)
2:30 – 3:00 Rest
3:00 – 3:30 Copenhagen Plank (right)
3:30 – 4:00 Rest
4:00 – 4:30 Copenhagen Plank (left)
4:30 – 5:00 Rest
5:00 – 5:30 Copenhagen Plank (right)
5:30 – 6:00 Rest
Scaled and Mayhem Moms
Half Copenhagen Plank or Knee Side Plank + Leg Lift or Knee Side Plank
Bonus Stretching (Checkmark)
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Demo Videos
Pancake Stretch
Seated QL Stretch
Downward to Upward Dog Transitions