Crossfit Lillington – Mayhem Affiliate – At Home
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JumpStart Cycle Details (No Measure)
Hey Family, whether you are new or you’ve been around for a while, you are family and we are so glad you are joining us for the new year!!
We are starting our this year with our New Year Cycle: JumpStart ! Consider this an opportunity to jumpstart your year on the right foot or reignite your fitness journey, or even start on a fitness lifestyle for the very first time!
This cycle we will focus on 3 specific areas of fitness, based on your valuable feedback. Our 3 tests for the JumpStart Cycle are Upper Body Pulling Endurance, a classic crossfit style workout known as “Ellen” and Jump Rope Capacity.
In the first week of the cycle (January 1st), we will test these 3 areas, followed by 7 weeks of work to enhance our skills and strength in these areas. On the 8th week, we will retest to measure our improvement.
Don’t worry, while these are our primary focuses during this cycle, we will still continue working on and maintaining other areas of our fitness.
I am so excited to see everyone’s progress. Let’s go!!!
Warm Up (No Measure)
Complete 2 Round:
10 Leg Swings (each)
10 Hamstring Scoop Stretches (each)
5 Samson Lunges (each)
30 seconds of High Knees
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Complete 2 Rounds:
30 second Run
5 Sit Ups
Athletes Notes
Front to Back Leg Swings
Hamstring Scoop Stretch
Samson Lunge Stretches
Sit Ups
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Bodyweight + Minimal: Parent Trap (Time)
For Time:
Partner:
12 Rounds (You Go, I Go per round)
20 Sit Ups (RX+: V-Ups)
23 Bodyweight Walking Lunges
..Immediately into…
2024m Run (split between partners)
Solo:
6 Rounds
20 Sit Ups (RX+ = V-Ups)
23 Bodyweight Walking Lunges
-rest 1:00 between rounds-
..Immediately into…
1012m Run
Backpack Option
Partner:
12 Rounds (You Go, I Go per round)
20 Backpack Sit Up
23 Backpack Front Rack Lunges
..Immediately into…
2024m Backpack Run (split between partners)
Solo:
6 Rounds
20 Backpack Sit Ups
23 Backpack Front Rack Lunges
-rest 1:00 between rounds-
..Immediately into…
1012m Backpack Run
M30 Scaled
Partner:
12 Rounds (You Go, I Go per round)
20 Quarter Sit Ups
23 Wall Assisted Step Back Lunges
..Immediately into…
Accumulate 10 minutes of Standing Marches or Step Jacks (only 1 partner working at a time)
Solo:
6 Rounds
20 Quarter Sit-ups
23 Wall Assisted Step back Lunges
-rest 1:00 between rounds-
..Immediately into…
Accumulate 5 minutes of Standing Marches or Step Jacks
Mayhem Moms
Partner:
12 Rounds (You Go, I Go per round)
20 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
23 Bodyweight Walking Lunge
..Immediately into…
Accumulate 10 minutes of Slow and Controlled High Knees to Lateral Shuffle (only 1 partner working at a time)
Solo:
6 Rounds
20 Quarter Sit-ups or Pelvic Tilts
23 Bodyweight Walking Lunge
-rest 1:00 between rounds-
..Immediately into…
Accumulate 5 minutes of Slow and controlled High Knees to Lateral Shuffle
Workout Strategy and Flow
Sit Ups: aim for unbroken work here each time! If sit ups aren’t challenging enough, you can scale up today to complete V-ups and still be considered RX.
Bodyweight Walking Lunge: walk it out and try not to stop.
Run – 2024 meters for the new year! However you decide to split this up, stay consistent in your pacing so that you and your partner can finish this workout strong!
Flow
Partner version: Partner 1 works while partner 2 rests. Partner 1 does 20 sit ups + 23 bodyweight walking lunges. That is 1 round. Then partner 1 rests while partner 2 does a full round. That is two rounds. Repeat back and forth until a total of 12 rounds has been completed. Then, start the 2024m Run! Again, 1 partner works and 1 partner rests. You can decide if you want to go back and forth every 100m, 200m or even 400m.
Solo Version: You will complete 20 sit ups + 23 bodyweight walking lunges and then rest for 1:00. Repeat until 6 rounds are complete. You do NOT need to rest before starting on your 1012m Run!
Substitutions
Bodyweight Walking Lunges —–> if you don’t have the space, you can complete 23 lunges in place.
Run —-> You and your partner can accumulate a total of 10 minutes of High Knees alternating every 60 seconds (5 min for solo version).
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