Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Line Hops or Single Unders
10 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dogs Rows (each) OR Regular Bird Dogs
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Dumbbell Bird Dog Rows OR Birddog
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Bodyweight + Minimal: Push Up Endurance (AMRAP – Reps)
Hand Release Push Ups
3 sets @ 30% of Test #
-rest 30 seconds between sets-
2 sets @ 35% of Test #
-rest 30 seconds between sets-
1 set @ 40% of Test #
-rest 2:00-
Max Effort set of 60 seconds of Hand Release Push ups
* Score = ONLY the reps you get in the 60 seconds.
Athletes Notes
Scoring
Score = ONLY NUMBER OF REPS YOU GOT IN 60 SECONDS.
Use your score comment box to note how many you did for the percentage work.
Workout Strategy and Flow
We are going to be working more on our Hand Release Push Ups . If you for the test (on 10/31) to a different version of push up. Complete this workout with the same scaling version you used.
We are working with %’s of our Test #. So on test week you got 40 Hand Release Push ups, then you will take 30%, 35% and 40% of 40 for your test numbers.
FLOW
Set 1 @ 30% of Test #
-rest 30 seconds between sets-
Set 2 @ 30% of Test #
-rest 30 seconds between sets-
Set 3 @ 30% of Test #
-rest 30 seconds between sets-
Set 1 @ 35% of Test #
-rest 30 seconds between sets-
Set 2 @ 35% of Test #
-rest 30 seconds between sets-
1 set @ 40% of Test #
-rest 2:00-
Max Effort set of 60 seconds of Hand Release Push ups
If you didn’t do the test with us
If you did NOT complete test day, you may use this rep scheme instead:
3 sets of 6-8
-rest 30 seconds-
2 sets of 8-10
-rest 30 seconds-
1 set of 10-14
-rest 1:00-
Max Effort set of 60 seconds of Hand Release Push ups
Be sure to choose your numbers based off of the fact that each set should be done unbroken
Substitution Options
Reminder of our substitution options for Hand Release Push Ups
In order of most difficult to least difficult:
Kneeling Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Scaled
Complete as Elevated Knee Push Ups
Mayhem Moms
Complete as Knee Push Ups OR Incline Push Ups
Bodyweight Metcon
Bodyweight: Strength (6 Rounds for reps)
“Pavlova”
EMOM 12 Minutes
Minute 1: 8+ Tempo Single Arm Towel or Banded Row (left) @30X1
Minute 2: 8+ Tempo Single Arm Towel or Banded Row (right) @30X1
Minute 3: 40 Line Hops
Minute 4: Rest
*with 8+, I want you to make the last 3 reps challenging, but DO NOT got to failure. Leave some in the tank for the remaining sets 🙂
**See Workout Prep notes for How to Score!!
Athletes Notes
Scoring
I wanted you to be able to comment the amount of reps you get. So pay attention
Set 1: Reps on left arm in Round 1
Set 2: Reps on right arm in Round 1
Set 3: Reps on left arm in Round 2
Set 4: Reps on right arm in Round 2
Set 5: Reps on left arm in Round 3
Set 6: Reps on right arm in Round 3
Demo Videos
Single Arm Towel Row OR Single Arm Banded Bent Over Row – You can do more than 8 reps, I want the last 3 reps to be challenging while leaving a few reps in the tank!
Tempo Explanation (30X1) : With the arm extended, explode up to the top position with the towel or banded close to your chest, hold for 1 second at the top and then lower yourself back for 3 seconds to the bottom position (arm extended).
Line Hops
Flow
0:00 – 1:00 8 or more Tempo Single Arm Rows on the left
1:00 – 2:00 8 or more Tempo Single Arm Rows on the right
2:00 – 3:00 40 Line Hops
3:00 – 4:00 Complete rest, and prepare to repeat for 12 minutes total.
Scaled
EMOM 12 Minutes
Minute 1: 8+ Single Arm Towel Row OR Single Arm Banded Bent Over Row (left) (NO TEMPO)
Minute 2: 8+ Single Arm Towel Row OR Single Arm Banded Bent Over Row (right) (NO TEMPO)
Minute 3: 40 Object Toe Taps
Minute 4: Rest
Mayhem Moms
EMOM 12 Minutes
Minute 1: 8+ Tempo Single Arm Towel Row OR Single Arm Banded Bent Over Row (left) @30X1
Minute 2: 8+ Tempo Single Arm Towel Row OR Single Arm Banded Bent Over Row (right) @30X1
Minute 3: 30-40 Slow and Controlled Line Hops
Minute 4: Rest
Minimal Metcon
Minimal: Strength (3 Rounds for weight)
“Pavlova”
EMOM 12 Minutes
Minute 1: 8+ Tempo Single Arm Dumbbell Row (left) @30X1
Minute 2: 8+ Tempo Single Arm Dumbbell Row (right) @30X1
Minute 3: 30-40 Single Under Crossovers
Minute 4: Rest
*with 8+, I want you to make the last 3 reps challenging, but DO NOT got to failure. Leave some in the tank for the remaining sets 🙂
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.
BE SURE TO COMMENT THE # OF REPS YOU GET IN YOUR RESULTS SCORE BOX
Demo Videos
Single Arm Dumbbell Row – Today I want you to focus on this tempo. If you cannot do 8 with the tempo, then drop your weight down to allow you to get at least 8 reps. You can do more than 8 reps, I want the last 3 reps to be challenging.
Tempo Explanation (30X1) : With the dumbbell in your hand and arm extended, explode the dumbbell up to the top position with the dumbbell back by the hip, hold for 1 second at the top and then lower it back for 3 seconds to the bottom position.
Single Under Crossovers —-> Even if you have double unders, I would love for you to complete these Crossovers. It’s a fun and challenging way to get us a little cardio doing this strength session.
———When choosing your #, let’s aim to have 20-30 seconds of rest!!
——- How to Count Crossovers
Flow
0:00 – 1:00 8 or more Tempo Single Arm Rows on the left
1:00 – 2:00 8 or more Tempo Single Arm Rows on the right
2:00 – 3:00 30 Single Under Crossovers
3:00 – 4:00 Complete rest, and prepare to repeat for 12 minutes total.
Substitution
If you don’t have Single Under Crossovers, you can complete 30-40 Double Unders OR 60-80 single Unders.
Mayhem Moms
EMOM 12 Minutes
Minute 1: 8+ Tempo Single Arm Dumbbell Row (left) @30X1
Minute 2: 8+ Tempo Single Arm Dumbbell Row (right) @30X1
Minute 3: 30-40 Slow and Controlled Line Hops
Minute 4: Rest
Bonus Stretching (No Measure)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose