Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Round:
10 Ankle Circles (each)
10 Hamstring Scoop Stretches (each)
5 Samson Lunges (each)
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Complete 2 Rounds:
30 seconds of High Knees
30 seconds of Butt Kicks
5 Tuck Jumps or 3 Single Dumbbell Cleans (each)
Athletes Notes
Ankle Circles
Hamstring Scoop Stretch
Samson Lunge Stretches
High Knees
Butt Kicks
Tuck Jump Explanation OR Single Dumbbell Power Cleans
Bodyweight Metcon
()
Bodyweight: Vegemite (5 Rounds for time)
5 Sets (1 set every 2:00)
100m Run
8 Broad Jumps* (4ft/3ft)
100m Run
*aim for a big unbroken set.
Athletes Notes
Workout Strategy and Flow
2 Main Goals Here:
——1) go unbroken on the Broad Jumps. Remember I want us to work on hanging on to big sets on the broad jumps l while we are under fatigue from running.
——2) stay consistent in your times across all 5 sets.
Run – challenge yourself to go fast in the first 100 and then slightly faster in the second 100. Remember you earn your rest today, so we want to move with a purpose.
Broad Jump – important to set up in an athletic stance that will allow you to jump far, and repeat with little to no rest.
—–We have listed RX as 4ft and 3ft.
FLOW
0:00 – 2:00 100m Run, 8 Broad Jumps, 100m Run, rest in the time remaining.
2:00 – 4:00 Complete for set 2
4:00 – 6:00 Complete for set 3
6:00 – 8:00 Complete for set 4
8:00 – 10:00 Complete for set 5
Substitutions
Run —–> Today let’s sub this with 30 High Knees (Left + Right = 1 rep). If you are not finishing this around the 30 second mark, then scale the number back so you can finish around that.
Broad Jumps —–> Don’t have the space to complete broad jumps, you can do Tuck Jumps instead
Scaled
5 Sets (1 set every 2:00)
30 Standing Marches
8 Squat to Chair
30 Standing Marches
Mayhem Moms
5 Sets (1 set every 2:00)
30 seconds of High Knees to Lateral Shuffle
8 Modified Tuck Jump
30 seconds of High Knees to Lateral Shuffle
Minimal Metcon
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Minimal: Vegemite (5 Rounds for time)
5 Sets (1 set every 2:00)
100m Run
8 Dumbbell Power Cleans* (2×50/35)
100m Run
*aim for a big unbroken set.
Athletes Notes
Workout Strategy and Flow
2 Main Goals Here:
——1) go unbroken on the Dumbbell Power Cleans. Remember I want us to work on hanging on to big sets on the dumbbell while we are under fatigue from running.
——2) stay consistent in your times across all 5 sets.
Run – challenge yourself to go fast in the first 100 and then slightly faster in the second 100. Remember you earn your rest today, so we want to move with a purpose.
Dumbbell Power Clean – Set up similar to how you would in a dumbbell deadlift, and then focus on a BIG hip drive to bring those dumbbells into the front rack position!! We want to avoid using our back / arms to get the dumbbells from the ground to our shoulders.
FLOW
0:00 – 2:00 100m Run, 8 Dumbbell Power Cleans, 100m Run, rest in the time remaining.
2:00 – 4:00 Complete for set 2
4:00 – 6:00 Complete for set 3
6:00 – 8:00 Complete for set 4
8:00 – 10:00 Complete for set 5
Substitutions
Run —–> Today let’s sub this with 30 High Knees (Left + Right = 1 rep). If you are not finishing this around the 30 second mark, then scale the number back so you can finish around that.
Mayhem Moms
5 Sets (1 set every 2:00)
30 seconds of High Knees to Lateral Shuffle
8 Double Dumbbell Hang Power Clean
30 seconds of High Knees to Lateral Shuffle
Accessory
Core Finisher (6 Rounds for reps)
3 Rounds
40 seconds Flutter Kicks
20 seconds rest
40 seconds Heel Taps
20 seconds rest
Athletes Notes
THE LAST TIME WE DID THIS, WE DID 20 SECONDS ON AND 10 SECONDS OFF. So we are going double the time today, with double the rest!!!
Demo Videos
Flutter Kicks
Heel Taps
Flow
0:00 – 0:40 Flutter Kicks
0:40 – 1:00 Rest
01:00 – 1:40 Heel Taps
1:40 – 2:00 Rest
2:00 – 2:40 Flutter Kicks
2:40 – 3:00 Rest
3:00 – 3:40 Heel Taps
3:40 – 4:00 Rest
4:00 – 4:40 Flutter Kicks
4:40 – 5:00 Rest
5:00 – 5:40 Heel Taps
5:40 – 6:00 Rest
Scaled AND Mayhem Moms
3 Rounds
40 seconds Modified Flutter Kick
20 seconds rest
40 seconds Heel Taps
20 seconds rest
Cool Down (Checkmark)
Check this box if you completed the Highly Recommended “Cool Down” video