Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
Complete 2 Rounds:
15 seconds of Standing Marches
15 seconds of Butt Kicks
5 No-Push Up Burpees (aka Up Downs)
5 Push Ups to Downward Dog
—
Then Complete:
30 second Easy Run
30 second rest
45 second Easy Run
30 second rest
60 second Easy Run
Demo Videos
Standing Marches
Butt Kicks
Up Downs
Push Up to Downward Dog w/Explanation
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Bodyweight + Minimal: Walk This Way (Time)
800m Run* (at easy pace)
…into…
5 Rounds
100ft Low Bear Crawl or 50ft Handstand Walk
10 Burpees (no jump)
…into…
800m Run* (at easy pace)
*Scale up to 800m Odd-Object Ruck- like a backpack or single dumbbell
Time Cap: 25 Minutes
Athletes Notes
Time Cap
25 Minutes
Workout Strategy and Flow
Alright, alright, alright (Matthew McConaughey voice) time to get after this Thursday Workout
800m Runs —-> let me explain “easy pace” should be a conversational pace, something that you could run and hold a conversation at the same time without having to gasp for air. If that means you need to power walk, that’s okay!
——-YES, you can scale this up today with a 800m Odd Object Ruck. Throw a dumbbell or a laundry detergent jug on your shoulder OR Put on a backpack OR hold a luggage bag. So many options. Again, this should be at an easy / conversational pace, so we it’s okay to just power walk with this!
Low Bear Crawl —-> focus on keeping your hips down!! To make it less challenging, you can scale by raising your hips up.
OR
Handstand Walk – You should be able to complete this in 1 unbroken set OR 2 sets of 25ft.
Burpees with NO Jump —–> Still clap your hands overhead to ensure that you are standing up all the way.
Substitution
Runs —-> 1:00 High Knees , 1:00 Skater Side Jumps , 1:00 High Knees , 1:00 Skater Side Jumps (for a total of 4 minutes per 800m)
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Backpack Option
800m Backpack Run/Ruck (at easy pace)
…into…
5 Rounds
100ft Backpack Bear Crawl Drag
10 Backpack Lateral Burpees (step over the backpack NOT jump)
…into…
800m Backpack Run/Ruck (at easy pace)
Scaled
4:00 Standing Marches
…into…
5 Rounds
100ft High Bear Crawl
10 Elevated Up Downs with NO Jump
…into…
4:00 Standing Marches
Mayhem Moms
4:00 High Knees to Lateral Shuffle (easy pace)
…into…
5 Rounds
100ft Low Bear Crawl
10 Modified Burpee
…into…
4:00 High Knees to Lateral Shuffle (easy pace)
Bonus Stretching (No Measure)
:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch
Demo Videos
Cross Arm Stretch
Standing Tricep Stretch
Toe Touch Stretch
Scorpion Stretch