Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 second Jumping Jacks
20 second No Push Up Burpees (aka Up Down)
20 second Hollow Hold
5 Dynamic Squat Stretches
Athletes Notes
Jumping Jacks
No Push Up Burpees aka Up Downs
Hollow Hold OR Boat Hold
Dynamic Squat Stretch
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Bodyweight + Minimal: Tim Tam (Time)
For Time:
1-2-3-4-5-6-7-8-9-10
Air Squats
V-up
Burpees
Time Cap: 20 Minutes
Athletes Notes
Workout Strategy and Flow
Don’t “sleep” on this workout. It’s going to be a mental battle
Looks simple on paper, but it’s going to be tough, especially for rounds 6-10
Air Squats
V-Up – This is 55 total reps of V-Ups, if you aren’t used to that volume, it might be best to scale this movement so you can stay moving.
Burpee Variations – keep my favorite motto in mind for this one “lay down, stand up, jump”. You gotta stay moving, especially in the later rounds when you start having to do more burpees back to back.
FLOW
1 Air Squat, 1 V-Up, 1 Burpee, 2 Air Squats, 2 V-Ups, 2 Burpees, 3 Air Squats, 3 V-Ups, 3 Burpees…….9 Air Squats, 9 V-Ups, 9 Burpees, 10 Air Squats, 10 V-Ups, 10 Burpees
Substitutions
V-Up —-> Tuck Ups OR Modified Tuck Ups OR Leg Lifts . Try not to sub this for alternating leg v-ups
Scaled
For Time:
1-2-3-4-5-6-7-8-9-10
Squat to Chair
Quarter Sit Ups
Elevated Up Down with Jump
Mayhem Moms
For Time:
1-2-3-4-5-6-7-8-9-10
Air Squats
Modified Tuck Ups
Modified Burpee
Cool Down (No Measure)
1:00 Couch Stretch (each)
1:00 Downward to Upward Dog Transitions
Athletes Notes
Couch Stretch
Downward to Upward Dog Transitions