Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
30 seconds of High Knees
30 seconds of Butt Kicks
10 Arm Circles
10 Prone Y Raises
3 Thread the Needles (each)
3 Hand Release Push Ups
Athletes Notes
High Knees
Butt Kicks
Big Arm Circles w/Explanation
Prone Y Raises
Thread the Needle
Hand Release Push Ups
Bodyweight + Minimal: Strength (No Measure)
This is an excellent shoulder primer before completing the Burpees / Devil Press workout.
Option 1:
1:30 x 4 sets for Quality:
1 Wall Walk + 12 Handstand Shoulder Taps + 1 Wall Walk
Option 2
1:30 x 4 sets for Quality:
2 Inchworm to Push Up + 12 Pike Shoulder Taps + 2 Inchworm to Push Up
Athletes Notes
Scoring
Your score should be either ” 1″ OR “2” depending on which option you did. I don’t want us scoring time, because this is intended to be for quality, not time.
Flow
If choosing option 1:
0:00 – 1:30
Complete 1 Wall Walk + 12 Handstand Shoulder Taps (total) + 1 Wall Walk, rest time remaining.
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
4:30 – 6:00 Repeat for set 4
(This means you start in the bottom of the wall walk position, walk yourself up to the wall, complete your handstand shoulder taps, walk yourself down and then complete 1 more wall walk — all the way up and down.
If choosing option 2:
0:00 – 1:30
Complete 2 Inchworm to Push Up + 12 Pike Shoulder Taps + 2 Inchworm to Push Up
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
4:30 – 6:00 Repeat for set 4
Demo Videos
OPTION 1:
Wall Walk – if you don’t feel super comfortable getting your nose all the way to the wall, that is okay. You can scale by getting as close to the wall as you feel comfortable. Even if it is only a couple steps with your hands.
Handstand Shoulder Taps Wall Facing – be CONTROLLED. This is 12 total, each arm counts as a rep.
OPTION 2:
Inchworm to Pushup
Pike Shoulder Taps This is 12 total, each arm counts as a rep.
Scaled and Mayhem Moms
2 Modified Inchworm + 12 Bear Crawl Alternating Shoulder Taps + 2 Modified Inchworm
Bodyweight Metcon
()
Bodyweight: “I just like to smile. Smiling’s my favorite” (Time)
For Time:
75 Burpees to Target
*every 2 minutes (including 0:00) complete a 200m Run
Time Cap: 16 Minutes
Athletes Notes
Workout Strategy and Flow
Our main priority is to get the Burpees to Target done as quickly as possible. BUT we have something that will constantly be stopping our progress: a 200m Run.
Run: we need to maintain 1 minute or less runs to ensure we are getting adequate amount of time on the Burpee to Target
Burpee to Target : don’t stop moving. Remember your target is anything that forces you to jump! (a door frame, a tree branch, a spot on your wall)
Flow
At 3,2,1…GO…You are going to go on a 200m Run. As soon as you get back, start chipping away at your reps of Burpees to Target.
At the 2 minute mark, go for a 200m Run. When you get back you will pick up on the Burpee to Target rep you left off on.
Continue this until you get to 75 Total reps. (going for a run on every 2 minute mark)
——-YES. If you get to rep 74 and the 2 minute mark rolls around, you have to stop, go for a run and then you can do rep 75.
Substitution
Run —-> 1:00 of High Knees
Backpack Option
For Time:
50 Backpack Devil Press
—every 2 minutes (including 0:00) complete a 200m Backpack Run
NOTE 50 reps here to match what minimal is doing since you are adding resistance 🙂
Scaled
For Time:
75 Elevated Up Down with Jump
—every 2 minutes (including 0:00) complete 1 minute of Step Jacks OR Standing Marches
Mayhem Moms
For Time:
75 Modified Burpee
-every 2 minutes (including 0:00) complete 1 minute of High Knees to Jumping Jacks
Minimal Metcon
()
Minimal: “I just like to smile. Smiling’s my favorite” (Time)
For Time:
50 Single Dumbbell Devil Press (50/35)
*every 2 minutes (including 0:00) complete a 200m Run
Time Cap: 16 Minutes
Athletes Notes
Workout Strategy and Flow
Our main priority is to get the Single Dumbbell Devil Press done as quickly as possible. BUT we have something that will constantly be stopping our progress: a 200m Run.
Run: we need to maintain 1 minute or less runs to ensure we are getting adequate amount of time on the Devil Press
Single Dumbbell Devil Press : don’t stop moving.
Flow
At 3,2,1…GO…You are going to go on a 200m Run. As soon as you get back, start chipping away at your reps of Devil Press.
At the 2 minute mark, set the dumbbell down and go for a 200m Run. When you get back you will pick up on the Devil Press rep you left off on.
Continue this until you get to 50 Total reps. (going for a run on every 2 minute mark)
——-YES. If you get to rep 49 and the 2 minute mark rolls around, you have to stop, go for a run and then you can do rep 50.
Substitution
Run —-> 1:00 of High Knees
Mayhem Moms
For Time:
50 Modified Single Arm Dumbbell Devil Press
-every 2 minutes (including 0:00) complete 1 minute of High Knees to Jumping Jacks