Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Alternating Bodyweight Single Leg RDL
10 Glute Kickbacks (each)
10 Prone Y Raises
5 Dynamic Squat Stretches
5 Jumping Air Squats
Athletes Notes
Bodyweight Single Leg RDL
Glute Kickbacks
Prone Y Raises
Thread the Needle
Dynamic Squat Stretch
Jumping Air Squats
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 Sets
10 Chair/Box Dips
10 Tempo Bodyweight Seated Good Morning @2121
Athletes Notes
Flow
0:00 – 2:00
Complete 10 Chair or Box Dips and 10 Tempo Seated Good Mornings
Rest the remainder of time
2:00 – 4:00
Repeat for set 2
4:00 – 6:00
Repeat for set 3
Demo Videos
Chair or Box Dip
Seated Good Mornings – you won’t have a dumbbell here in Bodyweight, but I want you to complete with same set up, as if you had weight in the front position. (you can add any object if you want to add resistance — a backpack or a water jug)
Tempo explanation = 2 seconds down, 1 second pause in bottom position, 2 seconds up, 1 second pause at top position
Scaled
Every 2 minutes x 3 sets
10 Wall Tricep Push Up
10 Slow Bodyweight RDL Wall Tap
Mayhem Moms
Every 2 Minutes x 3 Sets
10 Chair or Box Dip or Wall Tricep Push Up
10 Tempo Seated Good Mornings @2121 – having a wider sumo stance will allow for you to complete a little easier if you have a baby belly 🙂
Bodyweight: “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time)
For Time:
20 Squat to Overhead Reach
30 Lateral Burpees over the Line
40 Air Squats
-rest 4:00-
For Time:
40 Air Squats
30 Lateral Burpees over the line
20 Squat to Overhead Reach
Athletes Notes
Time Cap
Per Set: 5 Minutes
Workout Strategy and Flow
We are getting ALL the squatting volume in today. You are going to want to do the cool down / bonus stretching after this to show your leggies some love.
Important Note: You will complete this workout 20,30,40 and then you will reverse the order 40,30,20 for set 2. Do not cut your 4 minute rest short….trust me. You are going to want that time to recover so you can give your best effort again in set 2.
——-BE SURE TO WALK AROUND DURING YOUR REST TO KEEP THE BLOOD FLOWING.
Squat to Overhead Reach – remember these are like invisible dumbbell thrusters 😉 Aim for 10 reps at a time.
Lateral Burpee over the line – use my motto here: lay down, stand up, jump. Keep moving. No matter how heavy your legs feel.
Air Squats – this is a single dumbbell movement. Aim for 15+ reps at a time.
Scaled
For Time:
20 Squat to Chair – raising hands overhead when you stand up
30 Elevated Up Down with Jump
40 Squat to Chair
-rest 4:00-
For Time:
40 Squat to Chair
30 Elevated Up Down with Jump
20 Squat to Chair – raising hands overhead when you stand up
Mayhem Moms
For Time:
20 Squat to Overhead Reach
30 Modified Burpee
40 Air Squats
-rest 4:00-
For Time:
40 Air Squats
30 Modified Burpee
20 Squat to Overhead Reach
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 Sets
10 Chair/Box Dips
10 Tempo Dumbbell Seated Good Morning @2121
Athletes Notes
Flow
0:00 – 2:00
Complete 10 Chair or Box Dips and 10 Tempo Dumbbell Seated Good Mornings
Rest the remainder of time
2:00 – 4:00
Repeat for set 2
4:00 – 6:00
Repeat for set 3
Demo Videos
Chair or Box Dip
Seated Dumbbell Good Mornings
Tempo explanation = 2 seconds down, 1 second pause in bottom position, 2 seconds up, 1 second pause at top position
Mayhem Moms
Every 2 Minutes x 3 Sets
10 Chair or Box Dip or Wall Tricep Push Up
10 Tempo Seated Dumbbell Good Mornings @2121 – having a wider sumo stance will allow for you to complete a little easier if you have a baby belly 🙂
Minimal “Blast this Christmas Music, It’s joyful and triumphant” (2 Rounds for time)
For Time:
20 Dumbbell Thrusters (2×50/35)
30 Lateral Burpees over the Dumbbell
40 Dumbbell Goblet Squats (50/35)
-rest 4:00-
For Time:
40 Dumbbell Goblet Squats (50/35)
30 Lateral Burpees over the Dumbbell
20 Dumbbell Thrusters (2×50/35)
Athletes Notes
Time Cap
Per Set: 6 Minutes
Workout Strategy and Flow
We are getting ALL the squatting volume in today. You are going to want to do the cool down / bonus stretching after this to show your leggies some love.
Important Note: You will complete this workout 20,30,40 and then you will reverse the order 40,30,20 for set 2. Do not cut your 4 minute rest short….trust me. You are going to want that time to recover so you can give your best effort again in set 2.
——-BE SURE TO WALK AROUND DURING YOUR REST TO KEEP THE BLOOD FLOWING.
Dumbbell Thruster – this is a double dumbbell movement. Weight should allow for 5+ reps at a time.
Dumbbell Lateral Burpees – use my motto here: lay down, stand up, jump. Keep moving. No matter how heavy your legs feel.
Dumbbell Goblet Squat – this is a single dumbbell movement. Weight should allow for 10+ reps at a time.
Mayhem Moms
For Time:
20 Dumbbell Thruster – squat to a chair if needed for extra balance
30 Modified Burpee
40 Dumbbell Goblet Squat
-rest 4:00-
For Time:
40 Dumbbell Goblet Squat
30 Modified Burpee
20 Dumbbell Thruster – squat to a chair if needed for extra balance
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold