Crossfit Lillington – Mayhem Affiliate – At Home
MERRY CHRISTMAS (No Measure)
Merry Christmas. I hope you are able to enjoy today with family, friends, and loved ones. We encourage you to remember the reason for this season. ❤️
“Joy to the world, the Lord is come
Let Earth receive her King
Let every heart prepare Him room
And Heaven and nature sing”
Warm Up (No Measure)
4:00 Clock
15 second High Knees
15 second Butt Kicks
5 Dynamic Squat Stretches
5 No Push Up Burpees (aka Up Downs)
Athletes Notes
High Knees
Butt Kicks
Dynamic Squat Stretch
Up Downs
()
Bodyweight + Minimal: “The Best Way to Spread Christmas Cheer is Singing Loud for All to Hear” (9 Rounds for reps)
For Reps:
2:00 Max Burpees
-2:00 rest-
2:00 Max Sit Ups
-2:00 rest-
2:00 Max Air Squats
-2:00 rest-
1:00 Max Burpees
-1:00 rest-
1:00 Max Sit Ups
-1:00 rest-
1:00 Max Air Squats
-1:00 rest-
:30 Max Burpees
-:30 rest-
:30 Max Sit Ups
-:30 rest-
:30 Max Air Squats
Athletes Notes
SCORING
Set 1: Score = Reps = Burpees Completed in 2 min.
Set 2: Score = Reps = Sit Ups Completed in 2 min.
Set 3: Score = Reps = Air Squats Completed in 2 min.
Set 5: Score = Reps = Burpees Completed in 1 min.
Set 6: Score = Reps = Sit Ups Completed in 1 min.
Set 6: Score = Reps = Air Squats Completed in 1 min.
Set 7: Score = Reps = Burpees Completed in 30 secs.
Set 8: Score = Reps = Sit Ups Completed in 30 secs.
Set 9: Score = Reps = Air Squats Completed in 30 secs.
Workout Strategy and Flow
Whew!!! Okay y’all. Today is all about MOVING. If this workout intimidates you, then I encourage you to take have 1 goal in mind and that is to just not stop moving. (even if it is slow)
YOU CAN DO THIS.
Burpee Variations
Sit Ups
Air Squats
Backpack Option
Same format as show above with these movements:
Backpack Lateral Burpees
Backpack Sit Up
Backpack Back Squat
Scaled
Same format as show above with these movements:
Elevated Up Down with Jump
Quarter Sit Ups
Squat to Chair
Mayhem Moms
Same format as show above with these movements:
Modified Burpee
Quarter Sit Ups or Accumulate Max seconds of Knee Plank
Air Squats
Cool Down (No Measure)
:30 Seal Stretch
:30 Couch Stretch (each)
:30 Pigeon Stretch (each)
-repeat if you have additional time-
Athletes Notes
Seal Stretch
Couch Stretch
Pigeon Stretch