Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
15 Seconds of High Knees
15 Seconds of Butt Kicks
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
High Knees
Butt Kicks
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
Bodyweight Metcon
()
Bodyweight: Single Leg Strength (4 Rounds for reps)
Tempo Drop Set:
2 Sets
AMRAP Tempo Bodyweight Bulgarian Split Squats @60X1 (Left)
AMRAP Tempo Bodyweight Bulgarian Split Squats @40X1 (Left)
AMRAP Tempo Bodyweight Bulgarian Split Squats @20X1 (Left)
-repeat on the right leg then rest 2:00 between sets-
Cap: 20 total reps per leg
Athletes Notes
Time Frame:
Please note: This should not take longer than 14 Minutes 🙂
Scoring
Set 1: Total reps you got on your left leg in Set 1.
Set 2: Total reps you got on your right leg in Set 1.
Set 3: Total reps you got on your left leg in Set 2.
Set 4: Total reps you got on your right leg in Set 2.
YOUR SCORE SHOULD NOT BE MORE THAN 20 REPS EACH SET
Flow
Beware, this is going to be a bit aggressive, but we’ve been training for this!!! Today I am leaving it up to you for how long you can hold onto a tempo. Ideally this is a drop set style. So as soon as you cannot maintain the 60X1 tempo, you will go to a 40X1 tempo, and as soon as yo
*TECHNICALLY SPEAKING: You could do all 20 reps at 60X1 and never have to drop to the others, but that’s unlikely if doing these at the actual tempo .
Example Flow
At 321…go…with your right foot elevated and your left foot on the ground, you will descend for 6 seconds, explode up, pause at the top for 1 second, and then repeat for as many reps as you can.
If you get to rep 5 and cannot hold that tempo any longer, you will immediately begin your 6th rep at the 40X1 tempo, descending for 4 seconds, exploding up, pausing at the top for 1 second. If you get to your 10th rep and you can no longer maintain that tempo, you will immediately begin your 11th rep at the 20X1 tempo. Descending down for 2 seconds, exploding up, pausing for 1 second. If you cannot continue that tempo at the 14th rep, then you are DONE!!
You will then switch legs, so your left foot is elevated and your right foot is on the round. Repeat with same formatting.
Once you’re done you will rest for 2 minutes before repeating for set 2. You don’t have to do the same #s. I want you to just go off of feel!
Demo Videos
Quick Video to ensure your set up is the same every time
In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.
Bulgarian Split Squat Demo You can use anything to elevate your rear foot – box, bench, chair, couch, etc. Just be sure to note what you end up doing this on.
Substitution
If you do not have anything you can elevate your rear foot on OR you do not feel comfortable with your balance, then you may complete as Tempo Bodyweight Split Squat/Static Lunge – rear foot is NOT elevated
Scaled
Tempo Drop Set:
2 Sets
AMRAP Tempo Wall Assisted Split Squats/Static Lunge @60X1 (Left)
AMRAP Tempo Wall Assisted Split Squats/Static Lunge @40X1 (Left)
AMRAP Tempo Wall Assisted Split Squats/Static Lunge @20X1 (Left)
-repeat on the right leg then rest 2:00 between sets-
Mayhem Moms
Tempo Drop Set:
2 Sets
AMRAP Tempo Bodyweight Split Squat/Static Lunge – rear foot NOT elevated @60X1 (Left)
AMRAP Tempo Bodyweight Split Squat/Static Lunge – rear foot NOT elevated @40X1 (Left)
AMRAP Tempo Bodyweight Split Squat/Static Lunge – rear foot NOT elevated @20X1 (Left)
-repeat on the right leg then rest 2:00 between sets-
Bodyweight: Kanga Bangas (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
12 Bodyweight Sumo Deadlifts
10 Strict Sit Ups
8 Box Jump Overs (24″/20″)
Athletes Notes
Workout Strategy and Flow
This is a 12 minute AMRAP, meaning you complete as many rounds and reps as possible in 12 minutes!
Bodyweight Sumo Deadlift – wider stance than the conventional bodyweight RDL. Still going for FULL extension at the top with your butt squeezed and your hips/shoulders/knees in full extension / alignment.
Strict Sit Up – arms crossed and legs straight. These will be tough!
Box Jump Over – Do not rebound, meaning don’t jump off the box and immediately bounce back up onto the box. We don’t need to go that fast in this workout to potentially risk injury. Instead jump up, and then step off on the opposite side of the box.
Substitution
Strict Sit Ups —–> Straight Leg Situp OR Sit Ups
Box Jump Overs —–>
—— no box? complete Tuck Jumps
—— cannot jump due to injury? Box Step Ups
Backpack Option
AMRAP 12 Minutes
12 Backpack Deadlifts
10 Backpack Sit Up
8 Backpack Chair Step Ups
Scaled
AMRAP 12 Minutes
12 Bodyweight RDL or Bodyweight RDL Wall Tap
10 Quarter Sit Ups
8 Step Up to Surface
Mayhem Moms
AMRAP 12 Minutes
12 Bodyweight Sumo Deadlift
10 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
8 Modified Tuck Jump
Minimal Metcon
()
Minimal: Single Leg Strength (4 Rounds for reps)
Tempo Drop Set:
2 Sets
AMRAP Tempo Dumbbell Goblet Bulgarian Split Squats @60X1 (Left)
AMRAP Tempo Dumbbell Goblet Bulgarian Split Squats @40X1 (Left)
AMRAP Tempo Dumbbell Goblet Bulgarian Split Squats @20X1 (Left)
-repeat on the right leg then rest 2:00 between sets-
Cap: 20 total reps per leg (this means your score for each set should not be more than 20)
See workout prep notes for more explanation.
Athletes Notes
Time Frame:
Please note: This should not take longer than 14 Minutes 🙂
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.
Set 1: Total reps you got on your left leg in Set 1.
Set 2: Total reps you got on your right leg in Set 1.
Set 3: Total reps you got on your left leg in Set 2.
Set 4: Total reps you got on your right leg in Set 2.
YOUR SCORE SHOULD NOT BE MORE THAN 20 REPS EACH SET
Flow
Beware, this is going to be a bit aggressive, but we’ve been training for this!!! Today I am leaving it up to you for how long you can hold onto a tempo. Ideally this is a drop set style. So as soon as you cannot maintain the 60X1 tempo, you will go to a 40X1 tempo, and as soon as yo
*TECHNICALLY SPEAKING: You could do all 20 reps at 60X1 and never have to drop to the others, but that’s unlikely if doing these at the actual tempo .
Example Flow
At 321…go…with your right foot elevated and your left foot on the ground, you will descend for 6 seconds, explode up, pause at the top for 1 second, and then repeat for as many reps as you can.
If you get to rep 5 and cannot hold that tempo any longer, you will immediately begin your 6th rep at the 40X1 tempo, descending for 4 seconds, exploding up, pausing at the top for 1 second. If you get to your 10th rep and you can no longer maintain that tempo, you will immediately begin your 11th rep at the 20X1 tempo. Descending down for 2 seconds, exploding up, pausing for 1 second. If you cannot continue that tempo at the 14th rep, then you are DONE!!
You will then switch legs, so your left foot is elevated and your right foot is on the round. Repeat with same formatting.
Once you’re done you will rest for 2 minutes before repeating for set 2. You don’t have to do the same #s. I want you to just go off of feel!
Demo Videos
Quick Video to ensure your set up is the same every time
In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.
Dumbbell Goblet Hold Bulgarian Split Squat You can use anything to elevate your rear foot – box, bench, chair, couch, etc. Just be sure to note what you end up doing this on.
Substitution
If you cannot maintain your balance enough to get at least 8 reps total, then lets go ahead and scale to just a split squat with NO rear foot elevated!! Dumbbell Goblet Hold Split Squat – rear foot NOT elevated
Mayhem Moms
Tempo Drop Set:
2 Sets
AMRAP Tempo Dumbbell Goblet Hold Split Squat – rear foot NOT elevated @60X1 (Left)
AMRAP Tempo Dumbbell Goblet Hold Split Squat – rear foot NOT elevated @40X1 (Left)
AMRAP Tempo Dumbbell Goblet Hold Split Squat – rear foot NOT elevated @20X1 (Left)
-repeat on the right leg then rest 2:00 between sets-
Minimal: Kanga Bangas (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
12 Sumo Dumbbell Deadlifts (2×50/35)
10 Strict Sit Ups
8 Box Jump Overs (24″/20″)
Athletes Notes
Workout Strategy and Flow
This is a 12 minute AMRAP, meaning you complete as many rounds and reps as possible in 12 minutes!
Double Dumbbell Sumo Deadlift – wider stance than the conventional dumbbell deadlift. You will have the dumbbells in the middle of your legs, still going for FULL extension at the top with your butt squeezed and your hips/shoulders/knees in full extension / alignment.
Strict Sit Up – arms crossed and legs straight. These will be tough!
Box Jump Over – Do not rebound, meaning don’t jump off the box and immediately bounce back up onto the box. We don’t need to go that fast in this workout to potentially risk injury. Instead jump up, and then step off on the opposite side of the box. o
Substitution
Strict Sit Ups —–> Straight Leg Situp OR Sit Ups
Box Jump Overs —–>
—— no box? complete Tuck Jumps
—— cannot jump due to injury? Box Step Ups
Mayhem Moms
AMRAP 12 Minutes
12 Elevated Sumo KB Deadlifts
10 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
8 Modified Tuck Jump