Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 Jumping Jacks
10 Cat Cows
10 Glute Bridges
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 second Active Deadhang on Rig + 5 Hanging Shrugs
Athletes Notes
Jumping Jacks
Cat Cow
Glute Bridges
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs
Bodyweight Metcon
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Bodyweight: Upper Pulling Endurance (AMRAP – Reps)
TEST DAY:
1 Max Unbroken Set of Pause Strict Pull Up OR Pause Towel Rows or Pause Banded Bent Over Rows
**2 second pause at top of each rep
*Max: 20 reps
Athletes Notes
Flow
Per the request of MANY, we are testing our upper body pulling strength today.
Grip is likely going to play a BIG factor in today as we are going to be including a pause in today’s set. Be sure you truly pause for 2 seconds. Keep a clock nearby for accountability .
Remember we are working to get a MAX unbroken set. Seeing what we can do with 1 big set.
Whether you are choosing to perform these as Strict Pull Ups, Towel Rows or Banded Bent Over Rows, the flow will be as follows: At 3,2,1 go… you are going to begin the first rep by pulling yourself to the top of the rep, stopping at that position you will pause for 2 seconds at the top before re-extending your arms. You will repeat this process until you either reach failure (meaning you can no longer perform the reps with the pause) OR you get to our 20 rep max for the day.
Be sure you write down this number / log it as we will re-visit it throughout the cycle.
Substitution
Strict Pull Ups —– If you want to work on strict pull ups, rather than towel rows or banded bent over rows and you have the option to perform these as Band Assisted Pull Ups- 2 Foot or even Banded Lat Pull Down , you may do so.
Demo Video
Strict Pull Up OR Towel Rows OR Banded Bent Over Row
Scaled or Mayhem Moms
—–no modifications here! as you should be able to do one of the listed options above, like Towel Rows or Banded Bent Over Rows 🙂
Minimal Metcon
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Minimal: Upper Pulling Endurance (AMRAP – Reps)
TEST DAY:
1 Max Unbroken Set of Pause Double Dumbbell Bent Over Row
**2 second pause at top of each rep
Max: 20 reps
(RX: 2 x 50/35)
**See Bodyweight for Strict Pull Up Option
Athletes Notes
Flow
We are testing our upper body pulling strength today. This dumbbell option is great for those who don’t have access to a rig / pull up bar but are wanting to get stronger in their pulling!
Grip is likely going to play a BIG factor in today as we are going to be including a pause in today’s set. Be sure you truly pause for 2 seconds. Keep a clock nearby for accountability .
Remember we are working to get a MAX unbroken set. Seeing what we can do with 1 big set.
At 3,2,1 go… you are going to pick up the dumbbells, and get into your bent over row position, you will pull the elbows back towards the hips and pause for 2 seconds at the top before re-extending your arms. You will repeat this process until you either reach failure (meaning you can no longer perform the reps with the pause) OR you get to our 20 rep max for the day.
Be sure you write down this number / log it as we will re-visit it throughout the cycle.
Demo Video
Double Dumbbell Bent Over Row
Mayhem Moms
—–no modifications here!!
Bodyweight AND Minimal
Bodyweight + Minimal: Strength (No Measure)
Every 2:30 Minutes x 3 Sets
10 Single Leg Squat to Box (left)
10 Single Leg Squat to Box (right)
30 second Hollow Hold
*Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
Score = Height of Box
Athletes Notes
Scoring
Your score today will be the height of your box in inches.
Yes, this is meant to be bodyweight only!! Just focus on balance, making each rep look pretty and feel good.
Flow
0:00 – 2:30
Complete 10 Single Leg Squats to a box on the left leg, then 10 single leg squats to a box on the right leg, then a 30 second hollow hold. Rest the remainder of the time.
2:30 – 5:00 Complete set 2. Rest the remainder of the time.
5:00 – 7:30 Complete set 3
Demo Videos
Single Leg Squat (aka Pistol Squat) to Box – Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
Hollow Hold – try challenging yourself here. We have seen holds as long as 60 seconds before, so 30 seconds should feel quick 😉
Substitutions
Hollow Hold Scaling Options
M30 Scaled
Every 2:30 Minutes x 3 Sets
15 SLOW Squat to Chair/Box – focus on going slower here and really feeling the burn.
30 second Boat Hold
Mayhem Moms
Every 2:30 Minutes x 3 Sets
10 Single Leg Squat (aka Pistol Squat) to Box (left) – hold into a wall for assistance if needed
10 Single Leg Squat (aka Pistol Squat) to Box (right) – hold into a wall for assistance if needed
30 second Boat Hold
*Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
Score = Height of Box
Bodyweight + Minimal: “Annie + Hallie” Finisher (4 Rounds for reps)
4 Sets:
40 seconds of Unbroken Line Hops OR Single Unders
-rest 20 seconds between sets-
Athletes Notes
YES! SINGLE UNDERS
This cycle we are going to be working on our jump rope capacity so we will see jump rope coming up a couple times a week. One of those times a week we will be working on single unders….even if you have double unders. Just consider this a chance to get even better at single unders and accumulate volume. 😉
If you wouldn’t consider yourself a “master” of single unders, then this is a great time to get in lots of reps to help you get better!
Demo Videos and Flow
0:00 – 0:40 Complete unbroken Line Hops or Single Unders
0:40 – 1:00 Rest
1:00 – 1:40 Complete set 2
1:40 -2:00 Rest
2:00 – 2:40 Complete set 3
2:40 – 3:00 Rest
3:00 – 3:40 Complete set 4
You can also consider this to be a 4 Minute EMOM.
Scaled
4 Sets:
40 seconds of Object Toe Taps – try your best to not stop for 40 seconds
-rest 20 seconds between sets-
Mayhem Moms
4 Sets:
40 seconds of Unbroken Slow and Controlled Line Hops or Slow and Controlled Plate Hops
-rest 20 seconds between sets-
Bonus Stretching (No Measure)
:30 Wrist Stretches
1:00 Lat Stretch on Box
1:00 Camel Pose
Athletes Notes
Wrist Stretches
Lat Stretch on Box
Camel Pose