Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Plank Jacks
10 Prone Y Raises
5 Thread the Needles (each)
5 Hand Release Push Ups
Athletes Notes
Plank Jack
Prone Y Raises
Thread the Needle
Hand Release Push Ups
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Bodyweight + Minimal: Strength (No Measure)
4 Sets for Quality
1 Wall Walk
10 Wall Facing Handstand Shrugs
10 Wall Facing Handstand Shoulder Taps (total)
-rest 1:00 between sets-
OR
4 Sets for Quality
1 Inchworm to Push Up
15 second Pike Hold
10 Pike Shoulder Taps (total)
-rest 1:00 between sets-
Athletes Notes
Scoring
SCORE AS WHICH OPTION DID —— EITHER 1 OR 2
Demo Video
OPTION 1:
Wall Walk into Handstand Shrugs Wall Facing into Handstand Shoulder Taps Wall Facing
OPTION 2:
Inchworm to Pushup into Pike Hold into Pike Shoulder Taps
Flow
Treat this as a fun additional warm up for your shoulders and some inverted practice.
If choosing option 1, you will go from the bottom position of the wall walk, walk yourself up to the top position, then complete 10 wall facing handstand shrugs, into 10 wall facing handstand shoulder taps and walk yourself back down to the bottom position.
-rest for 1 minute and repeat for a total of 4 sets-
If choosing option 2 you will start at the top of the inchworm, walk yourself out to a push up and then walk yourself back into the pike position. From there you will complete a 15 second pike hold into 10 pike shoulder taps and walk yourself back down to the standing position.
-rest for 1 minute and repeat for a total of 4 sets-
Scaled
4 Sets for Quality
1 Modified Inchworm
15 second Knee Plank
10 Bear Crawl Alternating Shoulder Taps (total)
-rest 1:00 between sets-
Mayhem Moms
4 Sets for Quality
1 Modified Inchworm
15 second Pike Hold OR High Plank Hold
10 Pike Shoulder Taps Plank Shoulder Taps (total)
-rest 1:00 between sets-
Bodyweight Metcon
Bodyweight: Lamington (12 Rounds for reps)
EMOM 16 Minutes (:40 on; :20 off)
Minute 1: X-Jumps (no jump)
Minute 2: Mountain Climbers
Minute 3: Alternating Bodyweight Renegade Rows (no push ups)
Minute 4: Rest
Athletes Notes
Scoring
Set 1,4,7,10: Reps you get in X-jumps, no jump for those rounds
Set 2,5,8,11: Reps you get in Mountain Climbers (L+R=1) for those rounds
Set 3,6,9,12: Reps you get in Alt. Bodyweight Renegade Rows for those rounds
Workout Strategy and Flow
This is an EMOM, but remember we don’t have a rep count, instead we have a time domain of 40 seconds to work and 20 seconds to rest and transition!!
You should select a weight that allows for you to move for the ENTIRE 40 seconds.
X-Jumps No Jump
Mountain Climber – left leg + right leg is 1 rep.
Bodyweight Renegade Row – remember these do not have push ups and every rep you are switching arms!! Keep that core TIGHT.
FLOW
0:00 – 0:40 Complete as many X-Jumps (no jump)
0:40 – 1:00 Rest / Transition
1:00 – 1:40 Complete as many Mountain Climbers as possible
1:40 – 2:00 Rest / Transition
2:00 – 2:40 Complete as many Alt. Bodyweight Renegade Rows as possible
2:40 – 3:00 Rest / Transition
3:00 – 4:00 Complete Rest
4:00……repeat for 16 minutes
Scaled
EMOM 16 Minutes (:40 on; :20 off)
Minute 1: X-Jumps No Jump – elevate the surface you bend down and touch if needed.
Minute 2: Elevated Mountain Climbers
Minute 3: Kneeling Bodyweight Renegade Row
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes (:40 on; :20 off)
Minute 1: X-Jumps No Jump
Minute 2: Modified Mountain Climber (L+R=1)
Minute 3: Alternating Bodyweight Renegade Row (no push ups) – can complete as Kneeling Bodyweight Renegade Row if needed
Minute 4: Rest
Minimal Metcon
Minimal: Lamington (12 Rounds for reps)
EMOM 16 Minutes (:40 on; :20 off)
Minute 1: Alternating Single Dumbbell Hang Snatch (50/35)
Minute 2: Mountain Climbers (L+R=1)
Minute 3: Alternating Dumbbell Renegade Rows (no push ups) (2×50/35)
Minute 4: Rest
Athletes Notes
Scoring
Set 1,4,7,10: Reps you get in Alt. Single Dumbbell Hang Snatch for those rounds
Set 2,5,8,11: Reps you get in Mountain Climbers (L+R=1) for those rounds
Set 3,6,9,12: Reps you get in Alt. Dumbbell Renegade Rows for those rounds
Workout Strategy and Flow
This is an EMOM, but remember we don’t have a rep count, instead we have a time domain of 40 seconds to work and 20 seconds to rest and transition!!
You should select a weight that allows for you to move for the ENTIRE 40 seconds.
Single Dumbbell Hang Snatch
Mountain Climber – left leg + right leg is 1 rep.
Dumbbell Renegade Row – remember these do not have push ups and every rep you are switching arms!! Keep that core TIGHT.
FLOW
0:00 – 0:40 Complete as many Alternating Single Dumbbell Hang Snatch
0:40 – 1:00 Rest / Transition
1:00 – 1:40 Complete as many Mountain Climbers as possible
1:40 – 2:00 Rest / Transition
2:00 – 2:40 Complete as many Alt. Dumbbell Renegade Rows as possible
2:40 – 3:00 Rest / Transition
3:00 – 4:00 Complete Rest
4:00……repeat for 16 minutes
Mayhem Moms
EMOM 16 Minutes (:40 on; :20 off)
Minute 1: Single Dumbbell Hang Snatch
Minute 2: Elevated Mountain Climber (L+R=1)
Minute 3: Alternating Dumbbell Renegade Row (no push ups) – drop to your knees if needed
Minute 4: Rest
Bonus Stretching (No Measure)
:30 Leaning Tricep Stretch (each)
:30 Seal Stretch
:30 Seated QL Stretch (each)
Athletes Notes
Leaning Tricep Stretch
Seal Stretch
Seated QL Stretch