Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
30 Seconds of Standing Marches
30 Seconds Jumping Jacks
*Shorter today because of the extended Warm Up / Accessory
Athletes Notes
Marches
Jumping Jacks
Bodyweight + Minimal: Extended Warm Up / Accessory (No Measure)
AMRAP 7 minutes
20 Tibialis Raises
10 Peterson Step Ups (each)
10 Adductor Rocks (each)
10 Side Plank Reach Through (each)
30 seconds of Slow Towel Rows or Slow Crush Grip Dumbbell Rows
Athletes Notes
This is not an AMRAP where you are trying to get as many rounds as possible in seven minutes because you move fast. This is about using 7 minutes to try to get through as much as you can with quality and form.
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Adductor Rock Backs
Side Plank Reach Through
Go slow here: Towel Rows or Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Bodyweight: “Does somebody need a hug?” (Time)
For Time:
5-10-15-20-15-10-5
Single Arm Bodyweight Renegade Row (left)
Single Arm Bodyweight Renegade Row (right)
V-Ups
Box Jump Overs (24″/20″)
Athletes Notes
Workout Strategy and Flow
This one is going to get spicy on the core. We are going from a plank position into a v-up. This will require us to really focus on our core during the renegade row to ensure we don’t jeopardize form due to fatigue.
Bodyweight Renegade Row – all one side – no push up, just keep core tight and complete all reps on one side before switching to the other
V-Up
Box Jump Over
Flow
5 Bodyweight Renegade Rows on the left arm, then 5 on the right arm, then 5 V-Ups, then 5 Box Jump Overs, 10,10,10,10, 15,15,15,15, 20,20,20,20, 15,15,15,15,10,10,10,10,5,5,5,5
Substitution
V-Ups —–> Tuck Ups or Modified Tuck Ups , try not to do alternating leg v-ups as a sub.
Box Jump Overs —-> if you don’t have a box, then complete this as Tuck Jumps , if you are nervous to jump on the box, first try lowering the box, then if still not able to jump, complete Box Step Over
Backpack Option
For Time:
5-10-15-20-15-10-5
Single Arm Backpack Renegade Row (left) – weight on back
Single Arm Backpack Renegade Row (right) – weight on back
Backpack Sit Up
Box Jump Over (24″/20″) (no backpack)
Scaled
For Time:
5-10-15-20-15-10-5
Kneeling Bodyweight Renegade Row (left)
Kneeling Bodyweight Renegade Row (right)
Modified Tuck Ups or Quarter Sit Ups
Step Up to Surface
Mayhem Moms
For Time:
5-10-15-20-15-10-5
Elevated Bodyweight Renegade Row (left)
Elevated Bodyweight Renegade Row (right)
Quarter Sit Ups
Modified Tuck Jump
Minimal Metcon
()
Minimal: “Does somebody need a hug?” (Time)
For Time:
5-10-15-20-15-10-5
Single Arm Dumbbell Renegade Row (left) (50/35)
Single Arm Dumbbell Renegade Row (right) (50/35)
V-Ups
Box Jump Overs (24″/20″)
Athletes Notes
Workout Strategy and Flow
This one is going to get spicy on the core. We are going from a plank position into a v-up. This will require us to really focus on our core during the renegade row to ensure we don’t jeopardize form due to fatigue.
Single Arm Dumbbell Renegade Row – no push up, just keep core tight and complete all reps on one side before switching to the other
V-Up
Box Jump Over
Flow
5 Single Arm Dumbbell Renegade Rows on the left arm, then 5 on the right arm, then 5 V-Ups, then 5 Box Jump Overs, 10,10,10,10, 15,15,15,15, 20,20,20,20, 15,15,15,15,10,10,10,10,5,5,5,5
Substitution
V-Ups —–> Tuck Ups or Modified Tuck Ups , try not to do alternating leg v-ups as a sub.
Box Jump Overs —-> if you don’t have a box, then complete this as Tuck Jumps , if you are nervous to jump on the box, first try lowering the box, then if still not able to jump, complete Box Step Over
Mayhem Moms
For Time:
5-10-15-20-15-10-5
Elevated Single Arm Dumbbell Renegade Rows (left)
Elevated Single Arm Dumbbell Renegade Rows (right)
Quarter Sit Ups
Modified Tuck Jump
Bonus Stretching (No Measure)
2 rounds:
1:00 Toe Touch Stretch**
1:00 Seal Stretch
* Breathing Pattern for toe touch, 3 Second Deep Breath in, 3 Second Slow Exhale
Sink deeper into the stretch on the exhale
Athletes Notes
Toe Touch Stretch
Seal Stretch