Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
20 Jumping Jacks
5 Downward to Upward Dog
5 Inchworms to Hand Release Push Up
5 Thread the Needles (each)
5 Bird Dogs (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Jumping Jacks
Downward to Upward Dog Transitions
Inchworm to Hand Release Push up
Thread the Needle
Birddog
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Bodyweight + Minimal: Push Up Endurance Test!! (AMRAP – Reps)
RE-TEST DAY:
2:00 AMRAP of Hand Release Push Ups
***DO NOT “DO THE WORM”. Keep your core tight and lift your entire body off the ground in 1 motion for every rep. This means I don’t want your hips to make contact with the ground before your chest. & I don’t want your chest to come off the ground before your hips. It should be simultaneously.
Be coached through this:
Athletes Notes
Workout Strategy and Flow
WE MADE IT. Final day of our Push Up Endurance in the Fitmas Cycle. We are re-testing from October 30, 2023. It is okay if you didn’t do the test, this is still a great baseline of fitness for you to know and have in your mind for future Hand Release Push Up Workouts.
This is 2 minutes of max reps. While I want you to be fast to get as many reps as possible, DO NOT GET SLOPPY. Keep your midline tight and do NOT worm yourself out of the position. This means I don’t want your hips to make contact with the ground before your chest & I don’t want your chest to come off the ground before your hips. It should be simultaneously.
This likely means you’re going to have to slow down a bit OR scale the movement & that’s okay.
Hand Release Push Ups
Substitutions
Please be sure you note which option you scaled to, so when we test this in 8 weeks you can test the same one!!
In order of most difficult to least difficult:
Kneeling Hand Release Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Scaled
2:00 AMRAP of Elevated Knee Push Ups
Mayhem Moms
2:00 AMRAP of Knee Push Ups OR Incline Push Ups
Bodyweight Metcon
Bodyweight: Strength (Checkmark)
“Cheer up dude. It’s Christmas”
EMOM 16 Minutes
Minute 1: 12 Towel Rows or Banded Bent Over Rows
Minute 2: 12 Object Lat Pullovers OR Superman with Scapular Retraction
Minute 3: 12 Object Farmers Carry Marches (L+R=1) or Standing Marches
Minute 4: Rest
Athletes Notes
Flow
Yes – this is a strength workout in EMOM form. Still looking for you to complete each movement with quality form.
Remember in an EMOM, you will rest any time you have remaining in the minute, once you have complete all of the reps for that minute’s movement.
Demo Videos
Towel Rows or Banded Bent Over Row
Object Lat Pullover – you can use any house hold or hotel item that adds resistance (like this backpack)
OR
Superman with Scapular Retraction
Object Farmers Carry Marches OR Standing Marches
Scaled and Mayhem Moms
No modifications! Complete workout as written.
Minimal: Strength (3 Rounds for weight)
“Cheer up dude. It’s Christmas”
EMOM 16 Minutes
Minute 1: 12 Dumbbell Bent Over Row (2×50/35)
Minute 2: 12 Dumbbell Lat Pull Overs (50/35)
Minute 3: 12 Dumbbell Farmers Carry Marches (L+R=1) (2×50/35)
Minute 4: Rest
Athletes Notes
Flow
Yes – this is a strength workout in EMOM form. Still looking for you to complete each movement with quality form.
Remember in an EMOM, you will rest any time you have remaining in the minute, once you have complete all of the reps for that minute’s movement.
Demo Videos
Double Dumbbell Bent Over Row
Dumbbell Pullover on Bench OR If you don’t have access to a bench, you can do this on the floor as RX: Dumbbell Pullover
Double Dumbbell Farmer’s Carry Marches
Mayhem Moms
No modifications! Complete workout as written.