Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
Complete 2 Rounds:
15 second High Knees
15 second Butt Kicks
10 Leg Swings Forward / Backward (each)
3 Toe Touch Stretches (pause for 2 seconds at bottom)
3 Samson Lunges (each)
—
Complete 2 Rounds:
30 second Run
5 Tuck Jumps or 3 Single Dumbbell Cleans (each)
Demo Videos
High Knees
Butt Kicks
Front to Back Leg Swings
Toe Touch Stretch
Samson Lunge Stretches
Tuck Jump Explanation OR Single Dumbbell Power Cleans
Bodyweight Metcon
()
Bodyweight: Buffalo Brew Coffee (4 Rounds for reps)
4 Sets
AMRAP 1:30
200m Run*
Max Burpee Broad Jumps (4ft/3ft) in time remaining
-rest 1:30 between sets-
*pace runs to go 3-5 seconds faster than your test workout 200m run times.
Athletes Notes
Scoring
Remember in a workout like this, we only score the max reps we get each round.
Workout Strategy and Flow
Your test workout was the 3 rounds for Time 200m Run, 15 Broad Jumps done on November 1st. If you didn’t do the test, that’s okay 🙂 Just aim to go 3-5 seconds faster on your run than you you may typically run 200m in a workout.
Burpee Broad Jump – I have been giving us a standard for these broad jumps of 4ft for men and 3ft for women for RX. Focus on a quick burpee and then a far jump (not high, but far).
Flow
0:00 – 1:30 Complete a 200m Run then in time remaining do as many Burpee Broad Jumps as possible.
1:30 – 3:00 Rest!
3:00 – 4:30 Repeat for set 2
4:30 – 6:00 Rest!
6:00 – 7:30 Repeat for set 3
7:30 – 9:00 Rest!
9:00 – 11:30 Repeat for set 4
Substitutions
Runs —-> 1:00 High Knees OR 1:00 Skater Side Jumps
————- 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
Burpee Broad Jump —–> if you don’t have the space for a burpee broad jump you can complete Burpee Tuck Jumps
Scaled
4 Sets
AMRAP 1:30
60 reps of Step Jacks (trying to go a little faster than usual
Max Elevated Up Down with Jump in time remaining
-rest 1:30 between sets-
Mayhem Moms
4 Sets
AMRAP 1:30
60 reps of Skater Side Jumps OR 1:00 of Skater Side Jumps
Max Elevated Burpee (L+R=1) in time remaining
-rest 1:30 between sets-
Minimal Metcon
()
Minimal: Buffalo Brew Coffee (4 Rounds for reps)
4 Sets
AMRAP 1:30
200m Run*
Max Dumbbell Hang Power Clean and Jerks in time remaining (2×50/35)
-rest 1:30 between sets-
*pace runs to go 3-5 seconds faster than your test workout 200m run times.
Athletes Notes
Scoring
Remember in a workout like this, we only score the max reps we get each round.
Workout Strategy and Flow
Your test workout was the 3 rounds for Time 200m Run, 15 Dumbbell Power Cleans done on November 1st. If you didn’t do the test, that’s okay 🙂 Just aim to go 3-5 seconds faster on your run than you you may typically run 200m in a workout.
Dumbbell Hang Power Clean and Jerks – Focus on hanging on to these dumbbells as long as possible going for a BIG set. These are the reps that matter for your score today! BIG Hip drive!!!
Flow
0:00 – 1:30 Complete a 200m Run then in time remaining do as many Dumbbell Hang Clean and Jerks as possible.
1:30 – 3:00 Rest!
3:00 – 4:30 Repeat for set 2
4:30 – 6:00 Rest!
6:00 – 7:30 Repeat for set 3
7:30 – 9:00 Rest!
9:00 – 11:30 Repeat for set 4
Substitutions
Runs —-> 1:00 High Knees OR 1:00 Skater Side Jumps
————- 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
Mayhem Moms
4 Sets
AMRAP 1:30
60 reps of Skater Side Jumps OR 1:00 of Skater Side Jumps
Max Dumbbell Hang Power Clean and Jerks or if overhead stability is off complete as Double Dumbbell Hang Power Clean in time remaining
-rest 1:30 between sets-
Accessory
Core Finisher (3 Rounds for reps)
3 Sets
50 second Hollow Body Hold
50 Seconds of Sit Ups
50 second Superman Hold
-rest 1:00 between sets-
*Score = Sit Up Reps ONLY
Athletes Notes
Scoring
Today we are only recording our sit up reps for each set.
You will notice that the last time we did this workout (November 17th) each hold was 10 seconds shorter. So we are holding for 10 seconds more today for each hold. AND we have 10 more seconds to get sit ups in.
The first time we did this core finisher it was :30, :30, :30 so we are building. Let’s do this!!!!
Demo Videos
Hollow Hold
Sit Ups
Superman Hold
Substitutions
Hollow Hold Scaling Options
Scaled
3 Sets
50 second Boat Hold
50 Seconds of Quarter Sit Ups
50 seconds of Supermans (not a hold, just get comfortable moving through that position)
-rest 1:00-
Mayhem Moms
3 Sets
50 second Boat Hold
50 Seconds of Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
25 second Bird Dog Hold (left)
25 second Bird Dog Hold (right)
-rest 1:00-