Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
3 Toe Touch Stretches
5 Samson Lunges (each)
—
Complete 2 Rounds:
60 Second Run
3 Single Leg RDLs or 3 Single Dumbbell Suitcase Deadlifts (each)
3 Jumping Lunges or 3 Single Dumbbell Hang Cleans (each)
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Toe Touch Stretch
Samson Lunge Stretches
Bodyweight Single Leg RDL OR Single Arm Dumbbell Suitcase Deadlift
Jumping Lunge OR Single Dumbbell Power Cleans
Bodyweight Metcon
()
Bodyweight: “You sit on a throne of lies” (Time)
For Time:
800m Run
40 Alternating Single Leg RDLs
20 Jumping Lunges (L+R=1)
600m Run
30 Alternating Single Leg RDLs
10 Jumping Lunges (L+R=1)
400m Run
20 Alternating Single Leg RDLs
5 Jumping Lunges (L+R=1)
Time Cap : 18 Minutes
Athletes Notes
Workout Strategy and Flow
This is going to be a cardio + leg heavy workout.
Go in with strategy and pace yourself smartly in the first part (800,40,20) so that you can push hard in the end (400,20,5)
Run —-> Do not come out too hot in the 800m run, there is a long road ahead after that.
Bodyweight Single Leg RDL – every leg counts as a rep. You must alternate each time.
Jumping Lunge – these are going to be counted as Left Leg + Right Leg = 1 rep.
Substitutions
Runs —->
4:00, 3:00 and 2:00 of either High Knees or High Knees to Lateral Shuffle
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Scaled
For Time
4:00 Standing Marches or 240 reps of Step Jacks
40 Wall Assisted Single Leg RDL
20 Wall Assisted Step Back Lunges – total
3:00 Standing Marches or 180 reps of Step Jacks
30 Wall Assisted Single Leg RDL
10 Wall Assisted Step Back Lunges – total
2:00 Standing Marches or 120 reps of Step Jacks
20 Wall Assisted Single Leg RDL
5 Wall Assisted Step Back Lunges – total
Mayhem Moms
4:00 of Skater Side Jumps OR 240 reps of Skater Side Jumps
40 Bodyweight Single Leg RDL OR Wall Assisted Single Leg RDL
20 Bodyweight Split Squat (each leg)
3:00 of Skater Side Jumps OR 180 reps of Skater Side Jumps
30 Bodyweight Single Leg RDL OR Wall Assisted Single Leg RDL
10 Bodyweight Split Squat (each leg)
2:00 of Skater Side Jumps OR 120 reps of Skater Side Jumps
20 Bodyweight Single Leg RDL OR Wall Assisted Single Leg RDL
5 Bodyweight Split Squat (each leg)
Minimal Metcon
()
Minimal: “You sit on a throne of lies” (Time)
800m Run
40 Dumbbell Deadlift (2×50/35)
20 Dumbbell Hang Power Cleans (2×50/35)
600m Run
30 Dumbbell Deadlift (2×50/35)
10 Dumbbell Hang Power Cleans (2×50/35)
400m Run
20 Dumbbell Deadlift (2×50/35)
5 Dumbbell Hang Power Cleans (2×50/35)
Time Cap : 18 Minutes
Athletes Notes
Workout Strategy and Flow
This is going to be a cardio + a grippy workout.
Go in with strategy and pace yourself smartly in the first part (800,40,20) so that you can push hard in the end (400,20,5)
Run —-> Do not come out too hot in the 800m run, there is a long road ahead after that.
Dumbbell Deadlift – Be smart with how you break this. You should plan to set your dumbbell down right before the final rep so you can shake it out before deadlifting the final rep up and hitting your first reps of dumbbell hang power cleans.
Double Dumbbell Hang Power Clean – attack these in sets of 5+ reps. Meaning that final 5 should be done unbroken!
Substitutions
Runs —->
4:00, 3:00 and 2:00 of either High Knees or High Knees to Lateral Shuffle
Yes – if you have access to a machine, you are able to scale to that as well. You can find a Cardio Conversion Chart at the bottom of this Document
Mayhem Moms
4:00 of Skater Side Jumps OR 240 reps of Skater Side Jumps
40 Elevated Sumo Dumbbell Deadlifts
20 Double Dumbbell Hang Power Clean
3:00 of Skater Side Jumps OR 180 reps of Skater Side Jumps
30 Elevated Sumo Dumbbell Deadlifts
10 Double Dumbbell Hang Power Clean
2:00 of Skater Side Jumps OR 120 reps of Skater Side Jumps
20 Elevated Sumo Dumbbell Deadlifts
5 Double Dumbbell Hang Power Clean