Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
5:00 Clock
20 Jumping Jacks
5 Inchworms to Push Up
5 Pause Bodyweight Renegade Row (each)*
10 Bird Dogs (each)
*Pause for 2 seconds in top of position.
Demo Videos
5 Minutes to work through as many rounds as you can.
Jumping Jacks
Inchworm to Pushup
Bodyweight Renegade Row – all one side
Birddog
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Bodyweight + Minimal: Push Up Endurance (AMRAP – Reps)
EMOM 9 Minutes
Minute 1: 40 Seconds of High Plank Hold
Minute 2: 30 Plank Shoulder Taps (total)
Minute 3: 10-15 Hand Release Push Ups*
*Read the prep notes for Scoring Info and to know what YOU should do in Minute 3
Athletes Notes
Score
Score today = the number of reps you did in Minute 3. (So this number will either be 10,11,12,13,14 or 15)
—–do not add up your reps from all 3 rounds.
Workout Strategy and Flow
High Plank Hold
Plank Shoulder Taps (total reps)
Hand Release Push Ups
———– Minute 3 Notes : The number you select in Minute 3 should be something you can maintain perfect form under fatigue with, if not, I would rather you go to Knee Hand Release Push Ups or Incline Push Ups
You should have at least 20 seconds of rest between each skill.
Substitutions
Hand Release Push Ups —-> Incline Push Ups or Knee Push Ups
Scaled
EMOM 9 Minutes
Minute 1: 40 Seconds of Knee Plank
Minute 2: 30 Bear Crawl Alternating Shoulder Taps (total)
Minute 3: 10-15 Elevated Knee Push Ups
Mayhem Moms
EMOM 9 Minutes
Minute 1: 40 Seconds of High Plank Hold OR Knee Plank
Minute 2: 30 Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps (total)
Minute 3: 10-15 Incline Push Ups
Bodyweight Metcon
Bodyweight: Strength (Checkmark)
Every 2 minutes x 4 Sets
12 Towel Rows or 8 Strict Pull Ups with a 2 second pause at the top
30 second Superman Hold
Athletes Notes
Demo Videos
Towel Rows OR Strict Pull Up – pause for 2 seconds at the top of the rep
Superman Hold
Flow
0:00 – 2:00 Complete 12 Towel Rows with 2 second pause and a 30 second superman hold; rest for time remaining.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
Scaled
Every 2 minutes x 4 Sets
12 Towel Rows – no pauses
30 second Superman Hold
Mayhem Moms
Every 2 minutes x 4 Sets
12 Towel Rows with 2 second pause OR 8 Band Assisted Pull Ups- 2 Foot
15 second Bird Dog Hold (left)
15 second Bird Dog Hold (right)
Minimal Metcon
Minimal: Strength (4 Rounds for weight)
Every 2 minutes x 4 Sets
12 Alternating Dumbbell Bent Over Rows with 2 second pause at top
30 second Superman Hold
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 Videos
Alternating Dumbbell Bent Over Rows – pause for 2 seconds at the top of the rep
Superman Hold
Flow
0:00 – 2:00 Complete 12 alternating dumbbell bent over rows with 2 second pause and a 30 second superman hold; rest for time remaining.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
Mayhem Moms
Every 2 minutes x 4 Sets
12 Alternating Dumbbell Bent Over Rows
15 second Bird Dog Hold (left)
15 second Bird Dog Hold (right)