Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
20 Jumping Jacks
10 Scap Only Push Ups
5 Hand Release Push Ups
5 Thread the Needles (each)
5 Dynamic Squat Stretches
Demo Videos
Jumping Jacks
Scap Only Push Up
Hand Release Push Ups
Thread the Needle
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Bodyweight: Strength (4 Rounds for reps)
EMOM 8 Minutes
Minute 1: 1 Set of Tempo Incline Push Ups @2020 (do not go total failure, leave a few in the tank)
Minute 2: Rest
Athletes Notes
Demo Videos
Incline Push Ups
Notes
TEMPO EXPLANATION: 2020 = 2 seconds down, no pause at the bottom, 2 seconds up, no pause at the top.
You are completing 1 Set here and the reps are up to YOU and what you’re capable of.
——REMEMBER: We are holding the 2020 tempo the entire time.
——-ALSO REMEMBER: Do not go to failure. Think about leaving 3 – 4 “reps in the tank”.
It’s okay if you cannot keep consistent reps across sets, as long as the rate of perceived exertion is the same across all 4 rounds and you are still 3-4 reps shy of failure
Flow
0:00 – 1:00: 1 Set of Tempo Incline Push Ups @2020
1:00 – 2:00: Rest
2:00 – 3:00: 1 Set of Tempo Incline Push Ups @2020
3:00 – 4:00: Rest
4:00 – 5:00: 1 Set of Tempo Incline Push Ups @2020
5:00 – 6:00: Rest
6:00 – 7:00: 1 Set of Tempo Incline Push Ups @2020
Backpack Option
EMOM 8 Minutes
Minute 1: 1 Set of Tempo Backpack Incline Push Ups @2020 (do not go total failure, leave a few in the tank)
Minute 2: Rest
Scaled
EMOM 8 Minutes
Minute 1: 1 Set of Tempo Elevated Knee Push Ups @2020 (do not go total failure, leave a few in the tank)
Minute 2: Rest
Mayhem Moms
EMOM 8 Minutes
Minute 1: 1 Set of Tempo Incline Push Ups @2020 (do not go total failure, leave a few in the tank)
Minute 2: Rest
Bodyweight: Pour Some Sugar On Me (3 Rounds for reps)
Tabata 8 rounds x (:20 on/:10 off)
Towel Bicep Curl or Banded Bicep Curl
-Rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Plank Jacks
-Rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Towel Rows or Banded Bent Over Rows or Banded Strict Pull Ups
Athletes Notes
Scoring
Set 1 = TOTAL Towel Bicep Curl or Banded Bicep Curl
Set 2 = TOTAL Plank Jacks
Set 3 = TOTAL Towel Rows or Banded Bent Over Rows or Banded Strict Pull Ups
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, lats, and biceps to be burning!!
Try your best during the rest to shake those arms out.
Remember on the Plank Jack, every time you hop out is one rep = 1 rep.
—— Towel Bicep Curls OR Banded Bicep Curls
—— Plank Jack
—— Towel Rows OR Banded Bent Over Row or Banded Strict Pull Up
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Towel Bicep Curls as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Towel Bicep Curls as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Towel Bicep Curls as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Towel Bicep Curls as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Towel Bicep Curls as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Towel Bicep Curls as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Towel Bicep Curls as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Towel Bicep Curls as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Plank Jacks
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Towel Rows
Scaled AND Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Towel Bicep Curls OR Banded Bicep Curls
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Plank Jack OR Step Jacks
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Towel Rows OR Banded Bent Over Row
Minimal Metcon
()
Minimal: Strength (4 Rounds for reps)
EMOM 8 Minutes
Minute 1: 1 Set of Glute Bridge Alternating Floor Press (do not go total failure, leave a few in the tank)
Minute 2: Rest
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.
To keep things simple, we will score the total weight we used today, so if you used 2 50lbs dumbbells, your score will be 100lbs (50+50)
Demo Video
Alternating Glute Bridge Floor Press
Notes
TEMPO EXPLANATION : 2020 = 2 seconds down, no pause at the bottom, 2 seconds up, no pause at the top.
You are completing 1 Set here and the reps are up to YOU and what you’re capable of.
——REMEMBER: We are holding the 2020 tempo the entire time.
——-ALSO REMEMBER: Do not go to failure. Think about leaving 3 – 4 “reps in the tank”.
It’s okay if you cannot keep consistent reps across sets, as long as the rate of perceived exertion is the same across all 4 rounds and you are still 3-4 reps shy of failure
Flow
0:00 – 1:00: 1 Set of Glute Bridge Alternating Floor Press @2020
1:00 – 2:00: Rest
2:00 – 3:00: 1 Set of Glute Bridge Alternating Floor Press @2020
3:00 – 4:00: Rest
4:00 – 5:00: 1 Set of Glute Bridge Alternating Floor Press @2020
5:00 – 6:00: Rest
6:00 – 7:00: 1 Set of Glute Bridge Alternating Floor Press @2020
Mayhem Moms
EMOM 8 Minutes
Minute 1: 1 Set of Alternating Glute Bridge Floor Press OR If this position is uncomfortable, we can do Incline Alternating Floor Press (no glute bridge here, just focus on alternating arms)
Minute 2: Rest
Minimal: Pour Some Sugar On Me (3 Rounds for reps)
Tabata 8 rounds x (:20 on/:10 off)
Alternating Dumbbell Hang Clean (50/35)
-Rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Plank Jacks
-rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Crush Grip Dumbbell Bent Over Row (50/35)
Athletes Notes
Scoring
Set 1 = TOTAL Alternating Single Dumbbell Hang Cleans
Set 2 = TOTAL Plank Jacks
Set 3 = TOTAL Crush Grip Dumbbell Bent Over Rows
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, lats, and biceps to be burning!!
Try your best during the rest to shake those arms out.
Remember on the Plank Jack, every time you hop out is one rep = 1 rep.
—— Single Dumbbell Hang Power Clean
—— Plank Jack
—— Crush Grip Dumbbell Bent Over Row
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Alternating Single Dumbbell Hang Cleans as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Alternating Single Dumbbell Hang Cleans as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Alternating Single Dumbbell Hang Cleans as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Alternating Single Dumbbell Hang Cleans as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Alternating Single Dumbbell Hang Cleans as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Alternating Single Dumbbell Hang Cleans as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Alternating Single Dumbbell Hang Cleans as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Alternating Single Dumbbell Hang Cleans as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Plank Jacks
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Crush Grip Dumbbell Bent Over Row
Mayhem Mom
Tabata 8 rounds (:20 on/:10 off) of:
Single Dumbbell Hang Power Clean
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Plank Jack
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Bent Over Row