Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds
30 Seconds of Line Hops or Single Unders
30 Seconds of Shoulder Swimmers
30 Seconds of Cat Cow
*Shorter today because of the extended Warm Up / Accessory
Athletes Notes
Line Hops or Single Unders
Shoulder Swimmers
Cat Cow
Bodyweight + Minimal: Extended Warm Up / Accessory (Checkmark)
AMRAP 7 Minutes
10 Pause Bodyweight Calf Raises*
10 Reverse Snow Angels
3 Unbroken Bodyweight OR Dumbbell Turkish Get Ups (each)
30 seconds Side Plank (each)
*Pause for 2 seconds at the top
Athletes Notes
Reverse Snow Angels
Bodyweight Turkish Get Up OR Dumbbell Turkish Get Up
Side Plank
Bodyweight Metcon
()
Bodyweight: “No one should be alone on Christmas” (3 Rounds for reps)
Tabata 8 rounds x (:20 on/:10 off)
Towel Bicep Curls or Banded Bicep Curls or Chin Ups
-Rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Line Hops
-rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Bodyweight Upright Rows or Banded Upright Rows
Athletes Notes
Scoring
Set 1 = TOTAL Towels Bicep Curls, Banded Bicep Curls or Chin Ups
Set 2 = TOTAL Line Hops
Set 3 = TOTAL Bodyweight Upright Rows
Workout Strategy and Flow
This is going to be a burner.
Be ready for your biceps, shoulders, and forearms to be hollering.
Try your best during the rest to shake those arms out.
—— Towel Bicep Curls or Banded Bicep Curls or Chin Ups
—— Line Hops
—— Bodyweight Upright Row or Banded Upright Rows
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Towel Bicep Curls as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Towel Bicep Curls as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Towel Bicep Curls as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Towel Bicep Curls as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Towel Bicep Curls as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Towel Bicep Curls as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Towel Rows as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Towel Bicep Curls as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Line Hops
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Bodyweight Upright Row
Scaled & Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Towel Bicep Curls or Banded Bicep Curls
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Slow and Controlled Line Hops
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Bodyweight Upright Row or Banded Upright Rows
Minimal Metcon
()
Minimal: “No one should be alone on Christmas” (3 Rounds for weight)
Tabata 8 rounds x (:20 on/:10 off)
Crush Grip Dumbbell Bicep Curls (50/35)
-Rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Single Under Crossovers OR Double Unders
-rest 1 Minute-
Tabata 8 rounds x (:20 on/:10 off)
Crush Grip Dumbbell Upright Rows (50/35)
Athletes Notes
Scoring
Set 1 = TOTAL Crush Grip Bicep Curls
Set 2 = TOTAL Single Under Crossovers OR Double Unders
Set 3 = TOTAL Crush Grip Dumbbell Upright Rows
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, biceps, and forearms to be screaming.
Try your best during the rest to shake those arms out.
—— Crush Grip Dumbbell Bicep Curl
—— Single Under Crossovers or Double Unders
—— Crush Grip Dumbbell Upright Row – these can be really challenging depending on your hand size vs the dumbbell heads so today, I will allow other RX options such as:
1) Hold Single Dumbbell by the handle with both hands (this is what I did)
2) if you have access to 2 lighter dumbbells to perform Double Dumbbell Upright Row
3) Kettlebell Upright Row
Substitution
If you don’t yet have Single Under Crossovers or Double Unders, you can scale to Single Unders
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Crush Grip Dumbbell Bicep Curls as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Crush Grip Dumbbell Bicep Curls as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Crush Grip Dumbbell Bicep Curls as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Crush Grip Dumbbell Bicep Curls as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Crush Grip Dumbbell Bicep Curls as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Crush Grip Dumbbell Bicep Curls as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Crush Grip Dumbbell Bicep Curls as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Crush Grip Dumbbell Bicep Curls as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Single Under Crossovers or Double Unders
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Crush Grip Dumbbell Upright Row
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Bicep Curl
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Slow and Controlled Line Hops
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Upright Row
Bonus Stretching (No Measure)
:30 Wrist Stretches
1:00 Standing QL Doorway Stretch (each side)
1:00 Child’s Pose
Athletes Notes
Wrist Stretches
Standing QL Doorway Stretch
Child’s Pose