Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
20 seconds of High Knees to Lateral Shuffle
5 Inchworm to Push Up
5 Cossack Squats (each)
5 Step Back Lunges (each)
—
Then Complete 2 Rounds of:
60 second Easy Run Pace
30 second rest
Athletes Notes
High Knees to Lateral Shuffle
Front to Back Leg Swings
Inchworm to Pushup
Cossack Squat
Bodyweight Step Back Lunge
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Bodyweight + Minimal: “Maybe Christmas perhaps means a little bit more” (No Measure)
2 Rounds for Time
3 Minute Run (Easy Pace)
30 Push Ups
30 Bodyweight Step back Lunge
2 Minute Run (Moderate Pace)
20 Push Ups
20 Bodyweight Step back Lunge
1 Minute Run (Fast Pace)
10 Push Ups
10 Bodyweight Step back Lunge
Time Cap: 22 Minutes
Athletes Notes
MERRY CHRISTMAS FAMILY.
I hope you all have a wonderful weekend spent with family and remembering that Christmas really does mean so much more than the pretty lights, traditions and gift exchanges. Be reminded of the HOPE, JOY, PATIENCE, AND PEACE that the world was given when Jesus Christ was born.
Workout Strategy and Flow
Because I know a lot of us will be traveling leading up to the Christmas weekend, I have given us this workout today where it is all bodyweight movements. PLUS, rather than giving a distance on the runs (which we may not be able to accurately define while traveling) I have given time domains and paces.
Use todays workout as a fun way to move, sweat and get a workout in before the festivities begin.
Run – you will notice as the run times get smaller, the pace increases.
Because everyone will run the same time domain, Push Ups and Bodyweight Step Back Lunge are the movements that are going to determine how fast you can complete this workout. Base your sets for the bodyweight movements on on how our body is feeling from the week and from travel.
If you can break the Push Ups into sets of 10 and keep the step back lunges smooth and unbroken, that would be ideal. If you know Push Ups are going to be a sticking point, then let’s start out at sets of 5 and hold that consistently OR scale to a progression you can do that.
Either way, I hope you have FUN today folks. 🙂
Substitution
Run—-> either complete these time domains with High Knees OR if you have access to a machine, you can complete it there.
Push Ups —-> Knee Push Ups or Incline Push Ups
Scaled
2 Rounds for Time:
3 Minute of Standing Marches
30 Elevated Knee Push Ups
30 Wall Assisted Step Back Lunges
2 Minute of Standing Marches
20 Elevated Knee Push Ups
20 Wall Assisted Step Back Lunges
1 Minute of Standing Marches
10 Elevated Knee Push Ups
10 Wall Assisted Step Back Lunges
Mayhem Moms
2 Rounds for Time:
3 Minute Run (Easy Pace) if you can run, run. If not, switch to High Knees to Jumping Jacks
30 Knee Push Ups or Incline Push Ups
30 Bodyweight Step Back Lunge
2 Minute Run (Moderate Pace) if you can run, run. If not, switch to [High Knees to Jumping Jacks](
20 Knee Push Ups or Incline Push Ups
20 Bodyweight Step Back Lunge
1 Minute Run (Fast Pace) if you can run, run. If not, switch to [High Knees to Jumping Jacks](
10 Knee Push Ups or Incline Push Ups
10 Bodyweight Step Back Lunge
Cool Down (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose