Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
30 Line Hops or Single Unders (on round 3 perform 30 Double Unders)
3 Thread the Needle (each)
6 Scap Only Push Ups
6 Push ups to Downward Dog*
*pause in downward dog for 2 seconds
Athletes Notes
Line Hops or Single Unders / Double Unders
Thread the Needle
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Bodyweight Metcon
()
Bodyweight: Core Strength (Checkmark)
4 sets
*ideally no rest between movements
30 second Handstand Hold or Pike Hold
30 seconds High Plank Hold
-rest 30 seconds between sets-
Athletes Notes
Flow
This is a fun, unbroken complex that will fire up the core and the shoulders.
Perform a 30 second Pike Hold and with little to no rest go directly into 30 second of a high plank hold. We are going from an inverted position to a plank position.
If you need to drop, get back up in 3 seconds!
Demo Video
Handstand Hold OR Pike Hold – SQUEEZE the butt and think about crunching your rib cage down to ensure a tight core.
High Plank Hold – Keep the shoulders stacked over the wrists! Don’t let your butt rise in the air.
Scaled
4 sets
—ideally no rest between movements—
30 second Bear Hover Hold – not weighted
30 seconds Knee Plank
-rest 30 seconds between sets-
Mayhem Moms
4 sets
–Unbroken Complex—
30 seconds Pike Hold
30 seconds High Plank Hold
-rest 30 seconds between sets-
Bodyweight: “Buddy the Elf, what’s your favorite color?” (5 Rounds for time)
5 sets (1 Set every 3 Minutes)
50 Line Hops
20 Push Ups
*repeat from November 23, 2022
Athletes Notes
Workout Strategy and Flow
15 Minute Clock for us today.
Flow = 0:00-3:00 complete 50 line hops, 20 push ups as quickly as possible. Whatever time you have left in the 3 minutes, you rest until 3:00 where you will repeat this.
The goal is to get the same time or FASTER over the 5 sets
Line Hops Don’t stop moving 🙂
Push Ups : Choose an option where you can do 2 sets of 10 unbroken for sure every set
Substitutions
Line Hops —–> Jumping Jacks
Push Ups:
Incline Push Ups
Knee Push Ups
Elevated Knee Push Ups
Backpack Option
5 sets (1 Set every 3 Minutes)
50 Hops over the backpack
20 Backpack Push Ups
Scaled
5 sets (1 Set every 3 Minutes)
50 Object Toe Taps
20 Elevated Knee Push Ups
Mayhem Moms
5 sets (1 Set every 3 Minutes)
50 Slow and Controlled Line Hops
20 Incline Push Ups
Minimal Metcon
()
Minimal: Core Strength (4 Rounds for weight)
4 sets
*Unbroken Complex
30 seconds Double Dumbbell Overhead Hold
30 seconds Double Dumbbell Farmer Carry Marches
-rest 30 seconds between sets-
Athletes Notes
Scoring
RX – For our strength, we won’t have an RX weight. I want you selecting a weight that you can complete with the proper form. IF you complete exactly as written, then you can consider it RX.
To keep things simple, we will score the total weight we used today, so if you used 2 50lbs dumbbells, your score will be 100lbs (50+50)
Flow
This is a fun, unbroken complex that will fire up the core and the shoulders.
You will push press the dumbbells up overhead and hold for 30 seconds, then bring the dumbbells down to the shoulders and into the farmer’s carry position to hold onto for an additional 30 seconds. Performing marches for the entire 30 seconds. Set the dumbbells down and rest for 30 seconds before repeating.
Demo Video
Double Dumbbell Overhead Hold – SQUEEZE the butt and think about crunching your rib cage down to ensure a tight core.
Double Dumbbell Farmer’s Carry Marches – you don’t need to bring your knees super high, but we do want you to focus on tight midline and acting like you’re bringing in ALL the groceries in 1 trip.
Mayhem Moms
4 sets
–Unbroken Complex—
30 seconds Double Dumbbell Front Rack Hold
30 seconds Double Dumbbell Farmer’s Carry Marches
-rest 30 seconds between sets-
Minimal: “Buddy the Elf, what’s your favorite color?” (5 Rounds for time)
5 sets (1 Set every 3 Minutes)
50 Double Unders
20 Push Ups
*repeat from November 23, 2022
Athletes Notes
Workout Strategy and Flow
15 Minute Clock for us today.
Flow = 0:00-3:00 complete 50 double unders and 20 push ups as quickly as possible. Whatever time you have left in the 3 minutes, you rest until 3:00 where you will repeat this.
The goal is to get the same time or FASTER over the 5 sets
Double Unders : Don’t stop moving 🙂 These should be unbroken sets of 50
Push Ups : Choose an option where you can do 2 sets of 10 unbroken for sure every set
Substitutions
Double Unders —–> Sub 100 Single Unders
Push Ups:
Hand Release Push Ups
Incline Push Ups
Knee Push Ups
Elevated Knee Push Ups
Mayhem Moms
5 sets (1 Set every 3 Minutes)
50 No Jump Rope Jump OR Slow and Controlled Line Hops
20 Incline Push Ups
Bonus Stretching (No Measure)
:30 Chest Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
1:00 Alternating Calf Stretch
Athletes Notes
Chest Stretch
Bicep wall Stretch
Leaning Tricep Stretch
Alternating Calf Stretch