Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Leg Swings (forward and back, each)
5 Single Leg Glute Bridges (each)
5 Elbow to Floor Lunge Stretches (each)
5 Box Step Overs (each)*
30 second Run
*Minimal – add single dumbbell to step ups after 1st round.
Athletes Notes
5 Minutes to work through as many rounds as you can.
Front to Back Leg Swings
Single Leg Glute Bridge
Elbow to Floor Stretch with Rotation
Box Step Over
Bodyweight Metcon
()
Bodyweight: Moreton Bay Bug (2 Rounds for weight)
15-12-9-6-3
Bodyweight Box Step Overs (24″/20″)
300m Run between each round
-rest 3:00 –
15-12-9-6-3
Incline Push Ups OR Kipping Handstand Push Ups OR Banded Strict Press
300m Run between each round
Athletes Notes
Workout Strategy and Flow
Longer rest today between the two BUT I did that because I want to be sure you have enough rest to push just as hard in set 2 as you did in set 1
Slightly longer runs today with the 300m! You got this 🙂
—– NOTE : RUNS ARE BETWEEN EACH ROUND, WHICH MEANS YOU FINISH WITH THE BODYWEIGHT MOVEMENT NOT WITH THE RUN.
Box Step Over
Incline Push Ups OR Kipping Handstand Push Up OR Banded Strict Press – depending on what skills you have available, here are your options for the part 2 shoulder work!! Choose 1 style and stick with it for all reps.
FLOW
15 Box Step Overs, 300m Run, 12 Box Step Overs, 300m Run, 9 Box Step Overs, 300m Run, 6 Box Step Overs, 300m Run, 3 Box Step Overs
-rest for 3 minutes-
15 Kipping Handstand Push Ups, 300m Run, 12 Kipping Handstand Push Ups, 300m Run, 9 Kipping Handstand Push Ups, 300m Run, 6 Kipping Handstand Push Ups, 300m Run, 3 Kipping Handstand Push Ups
Substitutions
If you feel you’re “bad” at running, then today Run for 1 minute and 30 seconds (don’t worry about distance).
If you cannot run due to injury, complete 1 minute and 30 seconds of High Knees OR Skater Side Jumps
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Backpack Option
15-12-9-6-3
Backpack Chair Step Ups (24″/20″)
300m Backpack Run between each round
-rest 3:00 –
15-12-9-6-3
Backpack Shoulder to Overhead
300m Backpack Run between each round
Scaled
15-12-9-6-3
Bodyweight Box Step Overs (24″/20″)
1:30 OF Step Jacks between each round
-rest 3:00 –
15-12-9-6-3
Elevated Knee Push Ups OR Banded Strict Press
1:30 OF Step Jacks between each round
Mayhem Moms
15-12-9-6-3
Step Up to Surface
1:30 of Skater Side Jumps or High Knees to Lateral Shuffle
-rest 3:00 –
15-12-9-6-3
Incline Push Ups or Banded Strict Press
1:30 of Skater Side Jumps or High Knees to Lateral Shuffle
Minimal Metcon
()
Minimal: Moreton Bay Bug (2 Rounds for time)
15-12-9-6-3
Dumbbell Box Step Overs (2×50/35) (24″/20″)
300m Run between each round
-rest 3:00 –
15-12-9-6-3
Dumbbell Push Press (2×50/35)
300m Run between each round
Athletes Notes
Workout Strategy and Flow
Longer rest today between the two BUT I did that because I want to be sure you have enough rest to push just as hard in set 2 as you did in set 1.
Slightly longer runs today with the 300m! You got this 🙂
—– NOTE : RUNS ARE BETWEEN EACH ROUND, WHICH MEANS YOU FINISH WITH THE DUMBBELL NOT WITH THE RUN.
Double Dumbbell Box Step Overs – hold the dumbbells anyway you’d like (on your shoulders or by your side)
Dumbbell Push Press – I know your leggies will be tired, but use them to drive those dumbbells up overhead.
FLOW
15 Dumbbell Box Step Overs, 300m Run, 12 Dumbbell Box Step Overs, 300m Run, 9 Dumbbell Box Step Overs, 300m Run, 6 Dumbbell Box Step Overs, 300m Run, 3 Dumbbell Box Step Overs
-rest for 3 minutes-
15 Dumbbell Push Press, 300m Run, 12 Dumbbell Push Press, 300m Run, 9 Dumbbell Push Press, 300m Run, 6 Dumbbell Push Press, 300m Run, 3 Dumbbell Push Press
Substitutions
If you feel you’re “bad” at running, then today Run for 1 minute and 30 seconds (don’t worry about distance).
If you cannot run due to injury, complete 1 minute and 30 seconds of High Knees OR Skater Side Jumps
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Mayhem Moms
15-12-9-6-3
Support Assisted – Single Dumbbell Curtsy Lunge OR Lunge to Hip Extension
1:30 of Skater Side Jumps or High Knees to Lateral Shuffle
-rest 3:00 –
15-12-9-6-3
Seated Dumbbell Strict Press
1:30 of Skater Side Jumps or High Knees to Lateral Shuffle