Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (No Measure)
4:00 Clock
25 Line Hops or Single Unders
5 Single Leg RDLs (each)
5 Single Leg Glute Bridges (each)
5 1-and-1/4 Air Squats
Demo Videos
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Bodyweight Single Leg RDL
Single Leg Glute Bridge
1-and-¼ Air Squat
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 3 Minutes for 3 Sets
12 Tempo Toe Elevated Bodyweight RDL @ 2121
8 Pause Clamshell Side Plank Hip Thrusts* (each)
*2 second pause at top
Athletes Notes
Demo Video
Elevated Toe Romanian Deadlift — you will perform these with no weight, just trace your hands down as if you were holding weight, You can elevate your toes on any small surface you have available to you. Elevated will create more emphasis on the hamstrings / calves
———— TEMPO EXPLANATION Down for 2 seconds, pause for 1 second at the bottom, up for 2 seconds, pause for 1 second at the top.
Clamshell Side Plank Hip Thrust – with your knees at a 90 degree angle, focus on the muscle group being worked. You should feel this in your side glutes. The motion of this should be bending the hip, then extending the hip.
Substitution
If you don’t have anything to elevate your toes on, complete as just a normal Bodyweight RDL
Flow
0:00 – 3:00 Complete 12 tempo toe elevated RDLs, 8 pause clamshell side plank hip thrusts on the left, 8 pause clamshell side plank hip thrusts on the right. Rest for the time remaining.
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Scaled
Every 3 Minutes for 3 Sets
12 Tempo Bodyweight RDL @ 2121
8 Pause Knee Side Plank Hip Dip (each)
Mayhem Moms
Every 3 Minutes for 3 Sets
12 Elevated Toe Romanian Deadlift @ 2121
8 Pause Clamshell Side Plank Hip Thrust (each)
If you cannot complete the Clamshell Side plank Hip thrusts, or are having trouble with the concept of the movement, switch to Knee Side Plank Hip Dip still aiming to pause for 2 seconds at the top each rep.
Bodyweight: Custer (4 Rounds for time)
EMOM 16 Minutes
Minute 1: 16 Cossack Squats (8 each)
Minute 2: 50 Line Hops
Minute 3: Max Wall Sit
Minute 4: Rest
*Score = time in Wall Sit
Athletes Notes
Scoring
The only movement we are scoring today is the wall sit time.
Workout Strategy
Cossack Squat : I am leaving it up to you to either do all 8 on 1 side and all 8 on the other OR to do 16 Alternating. Either way, just focus on smooth movement and aiming not to stop until all 16 are complete.
Line Hops : Use this Minute to get constant hops in. Ideally complete all reps to unbroken each round.
Wall Sit – do NOT cut yourself short on this. I want you to be at a 90 degree angle. Just as you would be sitting if you had a chair under your butt!
Backpack Option
EMOM 16 Minutes
Minute 1: 16 Backpack Cossack Squats (8 each)
Minute 2: 50 Hops OVER the Backpack
Minute 3: Max Wall Sit with Backpack on lap
Minute 4: Rest
Scaled EMOM 16 Minute 1: 16 Wall Assisted Cossack Squat (8 each) Minute 2: 50 Object Toe Taps Minute 3: Max 45 degree Wall Sit Minute 4: Rest
Mayhem Moms
EMOM 16
Minute 1: 16 Wall Assisted Cossack Squat (8 each)
Minute 2: 50 Slow and Controlled Line Hops
Minute 3: Max Wall Sit
Minute 4: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 3 Minutes for 3 Sets
12 Tempo Toe Elevated Double Dumbbell RDL @ 2121
8 Pause Clamshell Side Plank Hip Thrusts* (each)
*2 second pause at top
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 Video
Elevated Toe Double DB Romanian Deadlift —If the dumbbells you have is too heavy for this movement, drop to a single dumbbell. You can elevate your toes on any small surface you have available to you. Elevated will create more emphasis on the hamstrings / calves
———— TEMPO EXPLANATION Down for 2 seconds, pause for 1 second at the bottom, up for 2 seconds, pause for 1 second at the top.
Clamshell Side Plank Hip Thrust – with your knees at a 90 degree angle, focus on the muscle group being worked. You should feel this in your side glutes. The motion of this should be bending the hip, then extending the hip.
Substitution
If you don’t have anything to elevate your toes on, complete as just a normal double dumbbell rdl
Flow
0:00 – 3:00 Complete 12 tempo toe elevated RDLs, 8 pause clamshell side plank hip thrusts on the left, 8 pause clamshell side plank hip thrusts on the right. Rest for the time remaining.
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Mayhem Moms
Every 3 Minutes for 3 Sets
12 Elevated Toe Double DB Romanian Deadlift @ 2121
8 Pause Clamshell Side Plank Hip Thrust (each)
If you cannot complete the Clamshell Side Plank Hip thrusts, or are having trouble with the concept of the movement, switch to Knee Side Plank Hip Dip still aiming to pause for 2 seconds at the top of each rep.
Minimal: Custer (4 Rounds for time)
EMOM 16 Minutes
Minute 1: 12 Dumbbell Goblet Cossack Squats (50/35) (6 each)
Minute 2: 50 Double Unders or 100 Single Unders
Minute 3: Max Dumbbell Wall Sit (50/35)
Minute 4: Rest
*Score = time in Wall Sit
Athletes Notes
Scoring
The only movement we are scoring today is the wall sit time.
Workout Strategy and Flow
Goblet Hold Cossack Squats : I am leaving it up to you to either do all 6 on 1 side and all 6 on the other OR to do 12 Alternating. Either way, just focus on smooth movement and aiming not to stop until all 12 are complete.
Double Unders OR Single Unders : Yes I am letting single unders be “rx” today. See how your body is feeling and use this Minute to get constant jump rope in. Ideally the one you choose will allow for the reps to be unbroken each round.
Dumbbell Wall Sit – do NOT cut yourself short on this. I want you to be at a 90 degree angle. Just as you would be sitting if you had a chair under your butt!
Substitutions
If you don’t feel confident in the wall sit with the dumbbell, then just scale to complete it unweighted ( Wall Sit )
Mayhem Moms
EMOM 16 Minutes
Minute 1: 12 Support Assisted Single Dumbbell Cossack Squats (6 each)
Minute 2: 50 Slow and Controlled Line Hops
Minute 3: Max Dumbbell Wall Sit OR Wall Sit
Minute 4: Rest
Accessory
Bonus Stretching (Checkmark)
1:00 Cross Leg Forward Fold (each)
1:00 Couch Stretch (each)
Demo Videos
Cross Leg Forward Fold
Couch Stretch