Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Ankle Circles
Inchworm to Pushup
Line Hops or Single Unders
Bodyweight Metcon
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Bodyweight: Line Hop Capacity (AMRAP – Reps)
TEST DAY:
60 second AMRAP of Line Hops
Athletes Notes
Flow
Today we are testing our capacity for line hops.
If line hops get you out of breath quickly, you may want to approach in short quick bursts, with built in rest, so you can try to accumulate as many reps as possible in 60 seconds.
If line hops are fairly easy for you, think about trying to go unbroken for the entire 60 seconds OR even trying to go FASTER than you normally would.
BE SURE TO LOG YOUR REPS. We will revisit this number throughout the cycle
Demo Video
Line Hops
M30 Scaled
60 second AMRAP of Object Toe Taps
Mayhem Moms
60 second AMRAP of Slow and Controlled Line Hops
Bodyweight: “I have class and you don’t” (3 Rounds for reps)
3 sets:
12-15 Towel Bicep Curls or Banded Bicep Curls
12-15 Chair Dips OR Banded Tricep Extensions
-rest 2:00 between sets-
*aim for a number that allows unbroken
Score = how many reps you did (12,13,14 or 15)
Athletes Notes
Scoring
Score = rep count you did. (Number should be either 12,13,14,or 15)
Rather than giving you just a check box score, I want you to be able to write how many reps you did.
Workout Strategy and Flow
PUMP TIME!!! Working on growing our show muscles 😉
Giving you a number range today. I want you to go with a number that you can hit unbroken, whether that is 12,13,14,15 is up to you!
Towel Bicep Curls or Banded Bicep Curls
Chair Dip or Banded Tricep Extension
Scaled and Mayhem Moms
3 sets:
12-15 Towel Bicep Curls or Banded Bicep Curls
12-15 Wall Tricep Push Up
-rest 2:00 between sets-
Minimal Metcon
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Minimal: Jump Rope Capacity (AMRAP – Reps)
TEST DAY:
1 Max Unbroken Set of Jump Rope (3 attempts only)
**Athletes Choice of Double Unders, Single Under Crossovers, OR Single Unders.
Select an option that you can get at least 15-20+ reps.
Athletes Notes
Workout Strategy and Flow
Today we are testing our capacity for jump rope. You will decide which version of the jump rope you want to work on this cycle:
1) Double Unders
2) Single Under Crossovers
3) Single Unders
I want us to select a version that is going to challenge us but also we can ensure we can get at least 10 – 15 reps!
I am giving you 3 attempts to try to get your max in for the day. I know we may accidentally trip up so just shake it off and give it another go within those 3 attempts.
NOTES:
1) BE SURE TO LOG YOUR REPS AND NOTE WHICH VERSION YOU DID. We will revisit this number throughout the cycle
2) *Reminder for how to count Single Under Crossovers
Mayhem Moms
If you do not want to do use a jump rope as seen above, hop over the the Bodyweight version of this workout for a slighty different version of this test 🙂
Minimal: “I have class and you don’t” (3 Rounds for weight)
3 sets:
12-15 Crush Grip Dumbbell Bicep Curls (50/35)
12-15 Crush Grip Dumbbell Skull Crushers (50/35)
-rest 2:00 seconds between sets-
*aim for a number that allows unbroken
Athletes Notes
Scoring
Score = load, this is more of a pump sesh, not intended to be for time, but rather than giving you a check box score I want you to be able to write any notes you have like how many reps you did each set, etc.
Workout Strategy and Flow
PUMP TIME!!! Working on growing our show muscles 😉
Giving you a number range today. I want you to go with a number that you can hit unbroken, whether that is 12,13,14,15 is up to you!
Crush Grip Dumbbell Bicep Curl
Crush Grip Dumbbell Skull Crusher
Mayhem Moms
No modifications. Complete as written.
If lying flat on your back is not comfortable, you can perform Dumbbell French Press in place of the skull crushers.
Accessory
Core Finisher (Checkmark)
4 sets:
20 second High Plank
20 second Side Plank (Left)
20 second Side Plank (right)
-rest 60 seconds between sets-
Athletes Notes
Flow
0:00 – 0:20 High Plank Hold
0:20 – 0:40 Side Plank Left
0:40 – 1:00 Side Plank Right
1:00 – 2:00 Complete Rest
—-repeat for a total of 4 sets.
Demo Videos
High Plank Hold
Side Plank
Scaled and Mayhem Moms
4 sets:
20 second Knee Plank
20 second Knee Side Plank (Left)
20 second Knee Side Plank (right)
-rest 60 seconds between sets-