Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 1 Round:
20 seconds of High Knees
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
3 Toe Touch Stretches (pause for 2 seconds at bottom)
5 Samson Lunges (each)
—
Complete 3 Rounds:
30 second Run
5 Tuck Jumps or 3 Single Dumbbell Cleans (each)
Athletes Notes
High Knees
Ankle Circles
Front to Back Leg Swings
Toe Touch Stretch
Samson Lunge Stretches
Tuck Jump Explanation OR Single Dumbbell Power Cleans
Bodyweight Metcon
()
Bodyweight: “Let’s turn on the juice and see what shakes loose” (Time)
RE-TEST DAY:
3 Rounds for Time:
200m Run
15 Broad Jumps (4ft/3ft)
Time Cap: 8 Minutes
Athletes Notes
Workout Strategy and Flow
LET’S GOOOOO !!!! Last “re-test” of this Cycle!
I want you to turn on your speed today and see if you can surprise yourself. We have been working hard at the components of this workout to be better, faster, stronger this go-round.
If you didn’t test this on November 1st, 2023 that is okay. This is still an awesome workout.
Broad Jumps – in order for this to be measurable to re-test, we have given a standard of 4ft for men and 3ft for women. What this means is that you would use tape or an object to mark 2 lines that are 4/3ft apart. You would jump from one line to the other, turn around and repeat until you’ve gotten to 15 total.
We want you to challenge yourself and be explosive on the broad jumps.
Substitutions
Run —-> Complete 60 seconds of High Knees OR Skipping in Place
Broad Jump —-> If you are scaling due to injury or skill level, first try 15 Modified Broad Jumps where you are not aiming for distance/height but focused on landing soft and controlled.
Broad Jump —-> if you are scaling due to not having the space to complete 4/3ft distance, you may scale to Tuck Jumps
Backpack Option
3 Rounds for Time:
200m Backpack Run
15 Backpack Hang Power Cleans
Scaled
3 Rounds for Time:
60 seconds of Step Jacks OR 60 reps
15 Elevated Up Down with Jump
Mayhem Moms
3 Rounds for Time:
60 seconds of Controlled Skipping in Place
5 Modified Broad Jumps — not aiming for distance/height but focused on landing soft and controlled OR Modified Tuck Jump
*Note: we just did a modified tuck jump on Monday, so if possible, I would love for you to practice forward and backward jumps with as much control as possible.
Minimal Metcon
()
Minimal: “Let’s turn on the juice and see what shakes loose” (Time)
RE-TEST DAY:
3 Rounds for Time:
200m Run
15 Dumbbell Power Cleans (2×50/35)
Time Cap: 8 Minutes
Athletes Notes
Workout Strategy and Flow
LET’S GOOOOO !!!! Last “re-test” of this Cycle!
I want you to turn on your speed today and see if you can surprise yourself. We have been working hard at the components of this workout to be better, faster, stronger this go-round.
If you didn’t test this on November 1st, 2023 that is okay. This is still an awesome workout.
Dumbbell Power Clean – you should be selecting a weight that allows you to hold over for big sets. Think about only having to set the dumbbells down 1 time each round. Perhaps a set of 8 & then 7.
Substitutions
Run —-> Complete 60 seconds of High Knees
Mayhem Moms
3 Rounds for Time:
60 seconds of Controlled High Knees to Jumping Jacks
15 Double Dumbbell Hang Power Clean
Acccessory
Core Finisher (3 Rounds for reps)
3 Sets
60 second Hollow Body Hold
60 Seconds of Sit Ups
60 second Superman Hold
-rest 1:00-
*Score = ONLY Sit Up Reps
Athletes Notes
Scoring
Today we are only recording our sit up reps for each set.
You will notice that the last time we did this workout (December 4) each hold was 10 seconds shorter. So we are holding for 10 seconds more today for each hold. AND we have 10 more seconds to get sit ups in.
The first time we did this core finisher it was :30, :30, :30 so we are building. Let’s do this!!!!
Demo Videos
Hollow Hold
Sit Ups
Superman Hold
Substitutions
Hollow Hold Scaling Options
Scaled
3 Sets
60 second Boat Hold
60 Seconds of Quarter Sit Ups
60 seconds of Supermans (not a hold, just get comfortable moving through that position)
-rest 1:00-
Mayhem Moms
3 Sets
60 second Boat Hold
60 Seconds of Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
30 second Bird Dog Hold (left)
30 second Bird Dog Hold (right)
-rest 1:00-
Bonus Stretching (No Measure)
:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch
Athletes Notes
Cross Arm Stretch
Standing Tricep Stretch
Toe Touch Stretch
Scorpion Stretch
Bonus Stretching (No Measure)
1:00 Couch Stretch (each)
1:00 Pigeon Stretch (each)
:30 Child’s Pose
Athletes Notes
Couch Stretch
Pigeon Stretch
Child’s Pose