Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
30 Seconds of High Knees
20 Tibialis Raises
10 Peterson Step Ups (each)
3 Samson Lunges (each)
3 Box Step Ups (each)
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Samson Lunge Stretches
Box Step Up
Bodyweight Metcon
()
Bodyweight: Single Leg Strength (2 Rounds for reps)
RE-TEST DAY:
Tempo Bodyweight Bulgarian Split Squat
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Be coached through this:
Athletes Notes
Scoring:
Set 1: Left Leg Reps
Set 2: Right Leg Reps
If you fail a rep, that rep doesn’t count. Just because you go DOWN doesn’t mean you did the rep. You have to come all the way back up with the tempo to count it.
Workout Strategy and Flow
Today we are re-testing our Single Leg Strength with the Bulgarian Split Squat. NOTE This can also be referred to as a Rear Foot Elevated Split Squat.
We last tested this on October 30, 2023 at the beginning of our Fitmas Cycle.
Don’t worry if you have not done the test, that is okay, this will still be a great strength workout for you!
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.
Tempo Explanation = 40X1 , this means we are going to descend for 4 seconds down, 0 seconds to pause at the bottom, explode out of the bottom position to standing, pause for 1 second at the top before starting the next rep.
Our goal here is to get as many reps as we can on our left leg at that tempo. Once we reach “failure”, then we will switch legs and repeat.
——NOTE: If you pause for longer than the 1 second at the top to rest, then you are DONE.
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
Backpack Option
Tempo Backpack Bulgarian Split Squat
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Scaled
Tempo Wall Assisted Split Squats/Static Lunge – rear foot is NOT elevated
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Mayhem Moms
Tempo Bodyweight Split Squat/Static Lunge – rear foot is NOT elevated
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Bodyweight: “The Grinch’s small heart grew three sizes that day” (Time)
For Time:
150 Alternating Leg V-Ups
100 X-Jumps (no jump)
75 Box Jumps (24”/20”)
*Partition this as desired, see notes for details
Athletes Notes
Time Cap:
We have a 15 minute Time Cap today so strategize accordingly.
Workout Strategy and Flow
This workout is able to be partitioned as you desire. That means, you do NOT have to go in order and complete all 150 alternating V-Ups before moving to the X-Jump (no jump). You can do it in any order you would like.
——For Example, you could do 5 rounds of : 30 Alternating Leg V Ups, 20 X-Jumps (No Jump), 15 Box Jumps, OR you could do 25 Rounds of 6 Alternating Leg V-Ups, 4 X-Jumps (No Jump , 3 Box Jumps
—–Think of this as a choose your own adventure to see how you can split this up to get it done FAST.
—–Remember the goal is still completing it for the fastest time possible today.
Alternating Leg V Ups
X-Jumps No Jump
Box Jump
Substitution
Box Jump —> If you do not have a box to jump, scale to Tuck Jumps . If there is a reason you cannot jump, then scale to Box Step Ups
Scaled
For Time:
150 Seated Toe Taps
100 X-Jumps No Jump
75 Step Up to Surface
Mayhem Moms
For Time:
150 Modified Alternating Leg V Ups
100 X-Jumps No Jump
75 Modified Tuck Jump
Minimal Metcon
()
Minimal: Single Leg Strength (2 Rounds for reps)
RE-TEST DAY:
Tempo Dumbbell Goblet Hold Bulgarian Split Squat
AMRAP / Leg @ 40X1 – (RX: 50/35)
*Til Failure (20 rep max)
Be coached through this:
Athletes Notes
Scoring:
Set 1: Left Leg Reps
Set 2: Right Leg Reps
If you fail a rep, that rep doesn’t count. Just because you go DOWN doesn’t mean you did the rep. You have to come all the way back up with the tempo to count it.
Workout Strategy and Flow
Today we are re-testing our Single Leg Strength with the Bulgarian Split Squat. NOTE This can also be referred to as a Rear Foot Elevated Split Squat.
We last tested this on October 30, 2023 at the beginning of our Fitmas Cycle.
Don’t worry if you have not done the test, that is okay, this will still be a great strength workout for you!
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.
Tempo Explanation = 40X1 , this means we are going to descend for 4 seconds down, 0 seconds to pause at the bottom, explode out of the bottom position to standing, pause for 1 second at the top before starting the next rep.
Our goal here is to get as many reps as we can on our left leg at that tempo. Once we reach “failure”, then we will switch legs and repeat.
——NOTE: If you pause for longer than the 1 second at the top to rest, then you are DONE.
Substitution
If you do not have anything you can elevate your rear foot on OR you do not feel comfortable with your balance, Dumbbell Goblet Hold Split Squat – rear foot NOT elevated
Mayhem Moms
Tempo Dumbbell Goblet Hold Split Squat – rear foot NOT elevated
AMRAP / Leg @ 40X1
*Til Failure (20 rep max)
Minimal: “The Grinch’s small heart grew three sizes that day.” (Time)
For Time:
150 Alternating Leg V-Ups
100 Dumbbell Hang Snatch (50/35)
75 Box Jumps (24”/20”)
*Partition this as desired, see notes for details
Time Cap: 15 Minutes
Athletes Notes
Time Cap:
We have a 15 minute Time Cap today so strategize accordingly.
Workout Strategy and Flow
This workout is able to be partitioned as you desire. That means, you do NOT have to go in order and complete all 150 alternating V-Ups before moving to the Hang Snatch. You can do it in any order you would like.
——For Example, you could do 5 rounds of : 30 Alternating Leg V Ups, 20 Hang Snatch, 15 Box Jumps, OR you could do 25 Rounds of 6 Alternating Leg V-Ups, 4 Hang Snatch , 3 Box Jumps
—–Think of this as a choose your own adventure to see how you can split this up to get it done FAST.
—–Remember the goal is still completing it for the fastest time possible today.
Alternating Leg V Ups
Single Dumbbell Hang Snatch
Box Jump
Substitution
Box Jump —> If you do not have a box to jump, scale to Tuck Jumps . If there is a reason you cannot jump, then scale to Box Step Ups
Mayhem Moms
For Time:
150 Modified Alternating Leg V Ups
100 Single Dumbbell Hang Snatch
75 Modified Tuck Jump
Bonus Stretching (No Measure)
1:00 Samson Stretch (each side)
1:00 Cross Leg Forward Fold Stretch (each side)
Athletes Notes
Samson Stretch
Cross Leg Forward Fold