Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
25 Line Hops or Single Unders
5 Elbow to Floor Stretch with Rotation (Each)
5 Glute Bridges with 3 second pause at top
5 Bodyweight Box Step Ups
*Minimal – add single dumbbell to step ups at 3 minute mark
Demo Videos
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Elbow to Floor Stretch with Rotation
Glute Bridges
Bodyweight Walking Lunge
Bodyweight Metcon
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Bodyweight: Single Leg Strength (2 Rounds for reps)
2 sets:
5 Tempo Box Step Downs @40X1 (Left)
5 Tempo Box Step Downs @40X1 (Right)
60 second AMRAP Bodyweight Alternating Box Step Ups
-rest 2:00 between sets-
Score = ONLY the reps you get in the 60 second AMRAP.
Athletes Notes
Scoring:
ONLY the reps you get in the 60 second AMRAPs.
Demo Videos
Box Step Downs – also referred to as a Tempo Box Step Up. One foot will ALWAYS remain on the box.
——- Tempo : explode up to standing position on the box, pause for 1 second at the top and then lower yourself down in a 4 second negative. No pause at the bottom (foot on the ground)
Box Step Up
Flow
5 Tempo Box Step Downs @40X1 on the left leg, immediately into 5 Tempo Box Step Downs @40X1 on the right leg, immediately into a 60 second AMRAP of alternating box step ups.
-rest for 2 minutes-
Repeat for Set 2
Scaled
2 sets:
5 Box Step Downs (Left) – no tempo, low box height. Focus on balance
5 Box Step Downs (Right) – no tempo, low box height. Focus on balance
60 second AMRAP Step Up to Surface
-rest 2:00 between sets-
Mayhem Moms
2 sets:
5 Tempo Box Step Downs @40X1 (Left) – use a wall for balance assistance if needed
5 Tempo Box Step Downs @40X1 (Right) – use a wall for balance assistance if needed
60 second AMRAP Box Step Up
-rest 2:00 between sets-
Bodyweight: I Love Rock ‘N’ Roll (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
20 Bodyweight RDLs
50 Line Hops
20 Alternating Leg V-Ups
50 Line Hops
20 X-Jumps (no jump)
Athletes Notes
Workout Strategy and Notes
15 MINUTES TO WORK!!!!
Bodyweight RDL – trace your legs to about mid shin. If it helps, scale to Bodyweight RDL Wall Tap to ensure you are hinging properly.
Line Hops – focus on your breathing here. See if you can go 50 without stopping.
Alternating Leg V-Up – nice little break between the dumbbell work and the jumping around haha. Aim to go 20 unbroken or 2 quick sets of 10.
X-Jump No Jump
Backpack Option
AMRAP 15 Minutes
20 Backpack Deadlifts
50 Hops OVER the backpack
20 Alternating Leg V-Up
50 Hops OVER the backpack
20 Backpack Ground to Overhead
Scaled
AMRAP 15 Minutes
20 Bodyweight RDL Wall Tap
50 Step Jacks OR Object Toe Taps
20 Seated Toe Taps
50 Step Jacks OR Object Toe Taps
20 X-Jump No Jump
Mayhem Moms
AMRAP 15 Minutes
20 Bodyweight RDL OR Bodyweight RDL Wall Tap
50 Slow and Controlled Line Hops
20 Modified Alternating Leg V Ups
50 Slow and Controlled Line Hops
20 X-Jump No Jump
Minimal Metcon
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Minimal: Single Leg Strength (2 Rounds for reps)
2 sets:
8 Double Dumbbell Front Rack Step Ups
10 Dumbbell Goblet Hold Step Ups
60 second AMRAP Bodyweight Step Ups
-rest 2:00 between sets-
*Score = ONLY the reps from 60 second AMRAPs
Athletes Notes
Scoring
Score = ONLY the reps from 60 second AMRAPs
Be sure to comment in your results area both the weight you used and the box height you used!
Demo Videos
Double Dumbbell Front Rack Box Step Ups – these ARE alternating and every step up counts as a rep.
Dumbbell Goblet Hold Box Step Ups – these are also alternating
Box Step Up – these are also alternating as well 🙂
Flow
Complete 8 Double Dumbbell Front Rack Box Step Ups, then immediately ditch 1 dumbbell and proceed to do 10 Dumbbell Goblet Hold Box Step Ups, then immediately ditch that dumbell and complete 60 seconds of as many bodyweight box step ups as possible.
-rest for 2 minutes-
Repeat for Set 2
Mayhem Moms
OPTION 1: box height is up to you!
2 sets:
8 Double Dumbbell Front Rack Box Step Ups
10 Dumbbell Goblet Hold Box Step Ups
60 second AMRAP Box Step Up
-rest 2:00 between sets-
OPTION 2: specifically if balance is something you are nervous about
2 sets:
8 Double Dumbbell Split Lunge – 4 left, 4 right.
10 Goblet Hold Dumbbell Split Lunge – 5 left, 5 right
60 second AMRAP Lunge to Hip Extension – 30 Seconds right, 30 seconds left
-rest 2:00 between sets-
Minimal: I Love Rock ‘N’ Roll (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
20 Dumbbell Deadlifts (2×50/35)
50 Double Unders
20 Alternating Leg V-Ups
50 Double Unders
20 Alternating Dumbbell Snatch (50/35)
Athletes Notes
Workout Strategy and Notes
Important to note that there is a single dumbbell movement AND double dumbbell movement in this workout.
Dumbbell Deadlift – only 1 head of each dumbbell needs to touch the ground between reps. Be sure to stand tall and squeeze your booty at the top.
Double Unders – ideally you should be able to do each set of 50 unbroken. If you cannot do at least 2 sets of 25 unbroken, let’s switch over to crossovers OR single unders.
Alternating Leg V-Up – nice little break between the dumbbell work and the jumping around haha. Aim to go 20 unbroken or 2 quick sets of 10.
Dumbbell Snatch – BOTH heads of the dumbbell touches the ground between sets. These are alternating and every arm counts as a rep.
Substitution
Double Unders —–> 50 Crossovers or 100 Single Unders
Mayhem Moms
AMRAP 15 Minutes
20 Elevated Sumo Dumbbell Deadlifts
50 Slow and Controlled Line Hops
20 Modified Alternating Leg V Ups
50 Slow and Controlled Line Hops
20 Dumbbell Snatch OR Single Dumbbell Hang Snatch
Bonus Stretching (No Measure)
2 rounds:
1:00 Toe Touch Stretch**
1:00 Seal Stretch
* Breathing Pattern for toe touch, 3 Second Deep Breath in, 3 Second Slow Exhale
Sink deeper into the stretch on the exhale
Demo Videos
Toe Touch Stretch
Seal Stretch