Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
4:00 Clock:
:20 High Knees to Lateral Shuffle
5 Inchworms to Push up
5 Bodyweight Single Leg RDL (each) OR 5 Suitcase Dumbbell Deadlifts (each)
5 Up Downs
1 Line OR Dumbbell Facing Burpee
Demo Videos
High Knees to Lateral Shuffle
Inchworm to Pushup
Single Arm Dumbbell Suitcase Deadlift
Up Downs
Line Facing Burpees OR Dumbbell Facing Burpees
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 3 minutes x 3 Sets
8 Tempo Rear Foot Elevated Deadlifts @2121 (each)
12 Chair/Box Dips
Athletes Notes
Demo Video
Tempo Rear Foot Elevated Deadlift – similar set up as the Bulgarian Split Squat BUT we are hinging at the hips instead of squatting.
Tempo Explanation : 2 seconds down, 1 second pause in bottom, 2 seconds up, 1 second pause in the top.
Box Dip – whatever elevated surface you used for the rear foot elevated, use for your dips!
Flow
0:00 – 3:00 Complete 8 Tempo Rear Foot Elevated Deadlifts on Left, 8 Tempo Rear Foot Elevated Deadlifts on right, 12 Box Dips. Rest in time remaining.
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Substitution
—–if you are having trouble balancing with your rear foot elevated, first try using a wall to help assist you in the movement. If still having trouble then try a Bodyweight B Stance RDL
Scaled and Mayhem Moms
Every 3 minutes x 3 Sets
8 Tempo Bodyweight B Stance RDL @2121 (each)
12 Box Dip OR Wall Tricep Push Up
Bodyweight: Thunderstruck (5 Rounds for reps)
5 Sets:
AMRAP 1:30
12 Line Facing Burpees
Max Jumping Air Squats
-rest 1:30 between sets
Athletes Notes
Scoring
Remember, we are only scoring the Jumping Air Squats here!
Workout Strategy and Flow
Line Facing Burpees – we don’t have time to play around here. You gotta get moving on these. Remember they are just the “buy in” to the set before the movement that counts in your score comes.
——–Please note that if you are not done with these by 1:00 -1:05 each set, scale the reps back to ensure you can be done in time.
Jumping Air Squats – should have around 30ish seconds to hammer these. The faster you go on the burpees, the more time you will have. BUT be careful not to fall into the trap of heavy breathing. You don’t want to be so winded from the burpees that you cannot get in big sets of the jumping air squats.
Flow
0:00 – 1:30 12 Line Facing Burpees, Max Jumping Air Squats in time remaining
1:30 – 3:00 Complete rest
3:00 – 4:30 Repeat for set 2
4:30 – 6:00 Complete rest
6:00 – 7:30 Repeat for set 3
7:30 – 9:00 Complete rest
9:00 – 10:30 Repeat for set 4
10:30 – 12:00 Complete rest
12:00 – 13:30 Repeat for set 5 and then you’re done!
Backpack Option
5 Sets:
AMRAP 1:30
12 Backpack Facing Burpees
Max Backpack Back Squat
-rest 1:30 between sets
Scaled
5 Sets:
AMRAP 1:30
12 Elevated Up Down with Jump
Max Squat to Chair
-rest 1:30 between sets
Mayhem Moms
5 Sets:
AMRAP 1:30
12 Line Facing Modified Burpees
Max Air Squat with Rise
-rest 1:30 between sets
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 3 minutes x 3 Sets
8 Tempo Rear Foot Elevated Single Dumbbell Deadlifts @2121 (each)
12 Chair/Box Dips
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.
Demo Video
Tempo Rear Foot Elevated Single Dumbbell Deadlift – similar set up as the Bulgarian Split Squat BUT we are hinging at the hips instead of squatting. Hold the Dumbbell however you would like. The dumbbell does NOT have to touch the ground. Going to about the mid shin or wherever you feel the greatest stretch.
Tempo Explanation : 2 seconds down, 1 second pause in bottom, 2 seconds up, 1 second pause in the top.
Box Dip – whatever elevated surface you used for the rear foot elevated, use for your dips!
Flow
0:00 – 3:00 Complete 8 Tempo Rear Foot Elevated Deadlifts on Left, 8 Tempo Rear Foot Elevated Deadlifts on right, 12 Box Dips. Rest in time remaining.
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Substitution
—–if you are having trouble balancing with your rear foot elevated, first try using a wall to help assist you in the movement. If still having trouble then try a Single Dumbbell B Stance RDL
Mayhem Moms
Every 3 minutes x 3 Sets
8 Tempo Single Dumbbell B Stance RDL @2121 (each)
12 Box Dip OR Wall Tricep Push Up
Minimal: Thunderstruck (5 Rounds for reps)
5 Sets:
AMRAP 1:30
12 Dumbbell Facing Burpees
Max Dumbbell Goblet Squats (50/35)
-rest 1:30 between sets-
Athletes Notes
Scoring
Remember, we are only scoring the Goblet Squats here!
Workout Strategy and Flow
Dumbbell Facing Burpees – we don’t have time to play around here. You gotta get moving on these. Remember they are just the “buy in” to the set before the movement that counts in your score comes.
——–Please note that if you are not done with these by 1:00 -1:05 each set, scale the reps back to ensure you can be done in time.
Dumbbell Goblet Squat – should have around 30ish seconds to hammer these. The faster you go on the burpees, the more time you will have. BUT be careful not to fall into the trap of heavy breathing. You don’t want to be so winded from the burpees that you cannot get in big sets of the goblet squats
Flow
0:00 – 1:30 12 Dumbbell Facing Burpees, Max Dumbbell Goblet Squats in time remaining
1:30 – 3:00 Complete rest
3:00 – 4:30 Repeat for set 2
4:30 – 6:00 Complete rest
6:00 – 7:30 Repeat for set 3
7:30 – 9:00 Complete rest
9:00 – 10:30 Repeat for set 4
10:30 – 12:00 Complete rest
12:00 – 13:30 Repeat for set 5 and then you’re done!
Mayhem Moms
5 Sets:
AMRAP 1:30
12 Line Facing Modified Burpees
Max Dumbbell Goblet Squat – squat to a chair if needed
-rest 1:30 between sets
Bonus Stretching (No Measure)
2 Rounds:
:30 Standing Quad Stretch (each side)
1:00 Leaning Child’s Pose
:30 Cross Leg Forward Fold (each side)
Demo Videos
Standing Quad Stretch
Leaning Child’s Pose
Cross Leg Forward Fold