Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
3 Samson Lunges (each)
Demo Videos
Front to Back Leg Swings
Single Leg Calf Raises
Samson Lunge Stretches
Extended Warm Up + Accessory (Checkmark)
AMRAP 8 minutes
20 Tibialis Raises
10 Peterson Step Ups (each)
10 Adductor Rockbacks (Each)
10 Hollow Rocks
60 second High Knees or Jog
See Workout Prep Notes for Demos and Explanations
Athletes Notes
Don’t aim to go fast, just move through these accessory style movements for 8 minutes trying to really warm up and prime the body!!
Don’t speed through these!
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Adductor Rock Backs
Hollow Rocks
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Bodyweight + Minimal: Livin’ on a Prayer (Time)
Partner Workout:
For Time:
50-40-30-20-10
Box Jump Overs (split) (24″/20″)
Synchro Sit Ups
______
OR the Individual Version:
For Time:
25-20-15-10-5
Box Jump Overs (24″/20″)
50-40-30-20-10
Sit Ups
Athletes Notes
Workout Strategy and Flow
YAY – Partner workout opportunity. Grab your family members, neighbor, friend, or stranger 😉 and get them to participate in this one with you. These are beginner friendly movements which is perfect to convince them to join.
BUT DONT WORRY. If you cannot convince anyone, I have an individual version listed here!
Box Jump Over – don’t rebound here, meaning don’t jump down and immediately jump back up. It’s not worth your precious achilles to potentially injure yourself. Just step down and hop back up.
Sit Ups – Synchronization happens at the bottom when both backs / hands touch the floor at the same time and when you sit up and both athletes’ shoulders pass their hip crease!!
Substitution
Nervous about this volume of Box Jump overs? Try lowering the height of the box to allow for you to be more confident with the jump. Can scale to Box Step Over if needed.
No Box? no problem ——> perform Tuck Jumps
Backpack Option
Partner Workout:
For Time:
50-40-30-20-10
Box Jump Overs (split) (24″/20″) – NO Backpack
Synchro Backpack Sit Up
OR the Individual Version:
For Time:
25-20-15-10-5
Box Jump Overs (24″/20″) – No Backpack
50-40-30-20-10
Backpack Sit Up
Scaled
Partner Workout:
For Time:
50-40-30-20-10
Step Up to Surface (split)
Synchro Quarter Sit Ups
OR the Individual Version:
For Time:
25-20-15-10-5
Step Up to Surface
50-40-30-20-10
Quarter Sit Ups
Mayhem Moms
Partner Workout:
For Time:
50-40-30-20-10
Modified Tuck Jump
Synchro Quarter Sit Ups
OR the Individual Version:
For Time:
25-20-15-10-5
Modified Tuck Jump
50-40-30-20-10
Quarter Sit Ups