Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
2 Rounds:
30 seconds of Jumping Jacks
30 seconds of No Push Up Burpees (aka Up Downs)
30 seconds of Cat Cow
*shorter warm up, the Strength today is an excellent additional warm up/accessory piece for the metcon “Wilson”.
Demo Videos
Jumping Jacks
No Push Up Burpees, aka Up Downs
Cat Cow
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Bodyweight + Minimal: Strength (Checkmark)
3 sets:
10 Prone IYTs (each)
10 Reverse Snow Angels
10 Side Plank Reach Through (each)
-rest 1:00 between sets-
Athletes Notes
TODAY’S STRENGTH IS WORKING TOWARDS HEALTHY “BULLET PROOF” SHOULDERS
Do not underestimate that these are bodyweight AND do not fly through these. Take them slow and be intentional
Demo Videos
Prone IYTs – all 10 at I position all 10 at Y position and all 10 at T position.
Reverse Snow Angels
Side Plank Reach Through
Flow
10 Is, 10 Ys, 10 Ts, 10 Reverse Snow Angels, 10 Side Plank Reach Throughs Left, 10 Side Plank Reach Throughs Right
-rest 1:00-
Complete for set 2
-rest 1:00-
Complete for set 3
Scaled
3 sets:
10 Prone IYTs OR Standing IYTs
10 Reverse Snow Angels OR Shoulder Swimmers
10 Knee Side Plank Reach Through (each)
-rest 1:00 between sets-
Mayhem Moms
3 sets:
10 Standing IYTs
10 Shoulder Swimmers
10 Side Plank Reach Through OR Knee Side Plank Reach Through (each)
-rest 1:00 between sets-
Bodyweight Metcon
Bodyweight: Wilson (Time)
4 Rounds For Time:
100ft Object Farmers Carry OR 0:30 High Plank Hold
15 Lateral Burpees over the line
100ft Object Front Rack Carry OR 0:30 Forearm Plank Hold
15 Towel or Banded Bicep Curls
Strategy
There is no built in rest time here. This is intended to be a workout done for time, where your rest is minimal and likely taken during your transitions.
Object Farmers Carry – they don’t have the be the same 2 objects, just something to add resistance 🙂 OR High Plank Hold
Lateral Burpee over the line
Object Front Rack Carry – same thing as the farmers carry, they don’t have the be the same 2 objects, just something to add resistance OR Plank
Towel Bicep Curls or Banded Bicep Curls
Scaled
4 Rounds For Time:
30 second Knee High Plank Hold
15 Elevated Up Downs with NO Jump
30 second Knee Plank
15 Towel Bicep Curls or Banded Bicep Curls
Mayhem Moms
4 Rounds For Time:
100ft Object Farmers Carry OR 30 second High Plank Hold
15 Modified Burpee
100ft Object Front Rack Carry OR 30 second Plank
15 Towel Bicep Curls or Banded Bicep Curls
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Minimal Metcon
Minimal: Wilson (Time)
4 Rounds For Time:
100ft Double Dumbbell Farmers Carry (2×50/35)
15 Lateral Burpees over the Dumbbell
100ft Double Dumbbell Front Rack Carry (2×50/35)
15 Crush Grip Dumbbell Bicep Curls (50/35)
Athletes Notes
Strategy
There is no built in rest time here. This is intended to be a workout done for time, where your rest is minimal and likely taken during your transitions.
Double Dumbbell Farmer’s Carry
Dumbbell Lateral Burpees – stay steady here. I believe in you!!!
Double Dumbbell Front Rack Carry
Crush Grip Dumbbell Bicep Curl
Substitutions
FARMERS: If you don’t have the space for 100ft carry (25ft down, back, down, back) then you can complete 30 seconds of Double Dumbbell Farmer’s Carry Marches
FRONT RACK: If you don’t have the space for 100ft carry (25ft down, back, down, back) then you can complete 30 seconds of Double Dumbbell Front Rack Marches
Mayhem Moms
4 Rounds For Time:
100ft Double Dumbbell Farmer’s Carry OR 30 seconds of Double Dumbbell Farmer’s Carry Marches
15 Modified Burpee
100ft Double Dumbbell Front Rack Carry or 30 seconds of Double Dumbbell Front Rack Marches
15 Crush Grip Dumbbell Bicep Curl
Accessory
Bonus Stretching (Checkmark)
1:00 Bicep Wall Stretch (each)
1:00 Child’s Pose
Demo Videos
Bicep wall Stretch
Child’s Pose