Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
5:00 Clock
20 seconds of Jumping Jacks
10 Scap Only Push Ups
5 Thread the Needle (each)
5 Push Ups to Downward Dog with Pause*
5 Bird Dogs (each)
Demo Videos
5 Minutes to work through as many rounds as you can.
Jumping Jacks
Thread the Needle
Scap Only Push Up
Push Up to Downward Dog w/Explanation * pause for 2 seconds in downward dog
Birddog
()
Bodyweight + Minimal: Push Up Endurance (Time)
Version of “Black Jack”
For time:
15 Push Ups, 1 Sit Up
14 Push Ups, 2 Sit Ups
13 Push Ups, 3 Sit Ups
Continue this pattern until
2 Push ups, 14 Sit Ups
1 Push Ups, 15 Sit Ups
Time Cap: 18 Minutes
Be coached through this: youtu.be/v98ZyZO2vLg?si=KI7HWHzwR9e_cejN
Athletes Notes
Workout Strategy and Flow
We have a CrossFit Benchmark Workout known as “Black Jack”. We are doing a slightly shorter variation of it, but still going to be an awesome challenge.
Good opportunity for us to put our push up endurance to the test before test week.
NOTE : These are regular Push Ups NOT Hand Release.
Push Ups – DO NOT COME OUT HOT. It is easy for us to look at this workout on paper and not full grasp the volume. So please be sure to pace yourself appropriately and scale when / if needed.
Sit Ups – make sure those shoulders pass your hip crease every rep.
Flow
15 Push Ups, 1 Sit Up, 14 Push Ups, 2 Sit Ups, 13 Push Ups, 3 Sit Ups, 12 Push Ups, 4 Sit Up, 11 Push Ups, 5 Sit Ups, 10 Push Ups, 6 Sit Ups, 9 Push Ups, 7 Sit Ups, 8 Push Ups, 8 Sit Ups, 7 Push Ups, 9 Sit Ups, 6 Push Ups, 10 Sit Ups, 5 Push Ups, 11 Sit Ups, 12 Push Ups, 4 Sit Ups, 13 Push Ups, 3 Sit Ups, 14 Push Ups, 2 Sit Ups, 15 Push Ups, 1 Sit Ups
Cool Down (Checkmark)
Check this box if you completed the “Highly Recommended Cool Down video”