Crossfit Lillington – Mayhem Affiliate – At Home
Warm-up (Checkmark)
4:00 Clock
20 seconds of Jump Rope (style you’re doing in metcon)
5 Elbow to Floor Stretches (each)
5 Dynamic Squat Stretches with Pause*
30 seconds of Bodyweight Box Step Ups**
*Pause for 2 seconds in bottom of squat position
**Minimal – add single Dumbbell to Box Step Ups in final 2 minutes of Warm Up
Demo Videos
Elbow to Floor Stretch with Rotation
Dynamic Squat Stretch
Box Step Up
Bodyweight Metcon
()
Bodyweight: Single Leg Strength (2 Rounds for reps)
2 sets:
5 Tempo Split Squats* @40X1 (left)
5 Tempo Split Squats* @40X1 (right)
60 second AMRAP Bodyweight Walking Lunge Steps
-rest 2:00 between sets-
*Your rear foot is NOT elevated here.
Score = Only reps in the 60 second AMRAP
Be coached through this: youtu.be/bS3bLwjhRfI?si=HBSvotm5jZAzH-rf
(Workout starts at 4:35 Mark)
Athletes Notes
Scoring
The only thing we are scoring today is the reps we get each set in the 60 second AMRAP portion.
Demo Videos
Bodyweight Split Squat – your foot is NOT elevated here.
——- Tempo Explanation : 40X1 = 4 seconds down, no pause at the bottom, explode up to the top, pause for 1 second at the top before starting the next rep.
Bodyweight Walking Lunge
Flow
5 Tempo Split Squats on your left, 5 Tempo Split Squats on your right,
60 second AMRAP Bodyweight Walking Lunge Steps
-rest for 2:00-
Repeat for set 2
Scaled
2 sets:
5 Wall Assisted Split Squats (left)
5 Wall Assisted Split Squats (right)
60 second AMRAP Wall Assisted Step Back Lunges
-rest 2:00 between sets-
Mayhem Moms
2 sets:
5 Bodyweight Split Squat @40X1 (left)
5 Bodyweight Split Squat @40X1 (right)
60 second AMRAP Bodyweight Walking Lunge
-rest 2:00 between sets-
Bodyweight: Old Logan (6 Rounds for time)
3 sets:
10 Bodyweight Sumo Deadlift High Pulls
45 seconds of Line Hops
-rest 1:00 between sets-
3 Sets:
10 Bodyweight Hip Thrusts OR Glute Bridges
45 seconds of Line Hops
-rest 1:00 between sets-
Athletes Notes
Scoring
We are scoring the total time it takes us to complete each set. So the Bodyweight work + the line hops.
Workout Strategy and Flow
Bodyweight Sumo Deadlift High Pull – focus on being explosive
Bodyweight Hip Thrusts OR Glute Bridges – focus on squeezing your butt at the top. The hip thrusts are on an elevated surface and are going to be slightly more challenging than the glute bridges.
The 45 seconds of Line Hops each time should be at a pace you can hold consistently for the 45 seconds without needing a break! Your break will come with the 1 minute rest between sets.
Flow
10 Bodyweight Sumo Deadlift High Pulls, 45 seconds of Line Hops
-rest for 1:00-
10 Bodyweight Sumo Deadlift High Pulls, 45 seconds of Line Hops
-rest for 1:00-
10 Bodyweight Sumo Deadlift High Pulls, 45 seconds of Line Hops
-rest for 1:00-
10 Bodyweight Hip Thrusts OR Glute Bridges, 45 seconds of Line Hops
-rest for 1:00-
10 Bodyweight Hip Thrusts OR Glute Bridges, 45 seconds of Line Hops
-rest for 1:00-
10 Bodyweight Hip Thrusts OR Glute Bridges, 45 seconds of Line Hops
Minimal Metcon
()
Minimal: Single Leg Strength (2 Rounds for reps)
2 sets:
8 Double Dumbbell Front Rack Walking Lunge Steps
10 Dumbbell Goblet Hold Walking Lunge Steps
60 second AMRAP Bodyweight Walking Lunge Steps
-rest 2:00 between sets-
Athletes Notes
Scoring
The only thing we are scoring today is the reps we get each set in the 60 second AMRAP portion
—-note in your score results what weight you used!!
Demo Videos
The main thing here is that I want you to move through all of these without really stopping. Only pausing to set the dumbbell down when you move from double to single to bodyweight
Double Dumbbell Front Rack Walking Lunge – these are alternating so 8 total
Dumbbell Goblet Hold Walking Lunge Steps – these are alternating so 10 total
Bodyweight Walking Lunge – these are alternating so every leg counts as a rep.
Flow
8 Double Dumbbell Front Rack Walking Lunge Steps
10 Dumbbell Goblet Hold Walking Lunge Steps
60 second AMRAP Bodyweight Walking Lunge Steps
-rest for 2:00-
Repeat for set 2
Substitution
Don’t have space, complete 8 Double Dumbbell Front Rack Forward Lunges , 10 Dumbbell Goblet Hold Forward Lunges and then 60 second Bodyweight Forward Lunges
——note these are all in place and alternating
Mayhem Moms
Option #1 Complete as written
Option # 2 if walking lunges throw off your stability.
2 sets:
8 Double Dumbbell Front Rack Split Lunge (4 each)
10 Dumbbell Goblet Hold Split Lunge (5 each)
60 second AMRAP Bodyweight Split Squat (30 seconds each)
-rest 2:00 between sets-
Minimal: Old Logan (6 Rounds for reps)
3 sets:
10 Dumbbell Sumo Deadlift High Pulls (2×50/35)
45 seconds of Jump Rope (athletes choice)
-rest 1:00 between sets-
3 Sets:
10 Dumbbell Hip Thrusts (50/35)
45 seconds of Jump Rope (athletes choice )
-rest 1:00 between sets-
*Jump Rope can be: Single Unders, Double Unders, Crossovers, High Knee Jump Rope, etc. Something you can do for 45 seconds without stopping!
Athletes Notes
Scoring
We are scoring the total time it takes us to complete each set. So the Dumbbell work + the jump rope style you choose.
Workout Strategy and Flow
Dumbbell Sumo Deadlift High Pulls – focus on being explosive!!!
Dumbbell Hip Thrusts – focus on squeezing your butt at the top. The hip thrusts are on an elevated surface and are going to be slightly more challenging than the glute bridges.
The 45 seconds of Jump Rope each time should be at a pace you can hold consistently for the 45 seconds without needing a break! Your break will come with the 1 minute rest between sets.
——this means that the style of Jump Rope you complete should be something you feel confident you can do unbroken for 45 seconds.
Single Unders , Double Unders , Crossovers , High Knee Jump Rope
Mayhem Moms
3 sets:
10 Dumbbell Sumo Deadlift High Pulls OR Elevated Sumo Dumbbell Deadlifts
45 seconds of Slow and Controlled Line Hops
-rest 1:00 between sets-
3 Sets:
10 Dumbbell Glute Bridge
45 seconds of Slow and Controlled Line Hops
-rest 1:00 between sets-
Accessory
Bonus Stretching (Checkmark)
1:00 Alternating Calf Stretch
1:00 Pancake Stretch
1:00 Camel Pose
Demo Videos
Alternating Calf Stretch
Pancake Stretch
Camel Pose