Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Butt Kicks
10 Scap Only Push Ups
5 Donkey Kick (each)
5 Single Leg RDL (each) OR Suitcase Dumbbell Deadlifts (each)
20 seconds of High Knees
Athletes Notes
Just trying to move through these movements in the 5 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Butt Kicks
Scap Only Push Up
Donkey Kick
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
High Knees
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 90 seconds x 3 Sets
10 Tempo Pike Push Ups @30X1
**RX+: 7 Strict Handstand Push Ups
Athletes Notes
Scoring
I want you all to be able to score if you did Pike, Strict Handstand Push up or a scaling option. So instead of a check box score, I am giving you an open text box. 🙂
Flow
0:00 – 1:30 Complete 10 Tempo Pike Push Ups
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
Demo Video
Pike Push Up — starting in the tripod position, lower yourself down to the ground for 3 seconds, without pausing at the bottom, explode back up to the top position and hold for 1 second before repeating.
——if you want the additional challenge, you can perform the RX+ option of: Strict Handstand Push Up or even Strict Box Handstand Push Up
Substitutions
You can also perform 10 Crush Grip Seated Object Z-Press or Incline Push Ups
Scaled
Every 90 seconds x 3 Sets
10 Crush Grip Seated Object Z-Press or Elevated Knee Push Ups
Mayhem Moms
Every 90 seconds x 3 Sets
10 Tempo Pike Push Up @30X1 or Crush Grip Seated Object Z-Press
Bodyweight: Meredith Blake (Time)
For Time:
15-12-9-12-15
Bodyweight RDLs or Banded Good Mornings
Jumping Lunges (L+R=1)
*200m Run after each round
Athletes Notes
Workout Strategy and Flow
Think of this as an inverted pyramid. We will go down in reps, and then work our way back up in reps!! Be smart in the way you approach this workout that you still have energy after the 9s to make your way back up to 12 and 15.
Bodyweight RDL or Banded Good Mornings
Jumping Lunge – remember the left leg + the right leg is 1 rep.
You finish the workout on the run!!
Flow
15 Bodyweight RDL, 15 Jumping Lunges , 200m Run, 12 Bodyweight RDL, 12 Jumping Lunges , 200m Run, 9 Bodyweight RDL, 9 Jumping Lunges , 200m Run, 12 Bodyweight RDL, 12 Jumping Lunges , 200m Run, 15 Bodyweight RDL, 15 Jumping Lunges , 200m Run
Substitutions
Run —-> Complete 1:00 of High Knees or Skater Side Jumps
Scaled
For Time:
15-12-9-12-15
Bodyweight RDL Wall Tap
Wall Assisted Step Back Lunges
-after each round complete 1:00 of controlled Step Jacks
Mayhem Moms
For Time:
15-12-9-12-15
Bodyweight RDL or Banded Good Mornings
Wall Assisted Step Back Lunges (L+R=1)
-after each round complete 1:00 of controlled High Knees to Jumping Jacks
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 90 seconds x 3 sets
10 Tempo Seated Crush Grip Dumbbell Strict Press @ 30X1
Athletes Notes
Scoring
RX – For our strength, we won’t have an RX weight. I want you selecting a weight that you can complete with the proper tempo. IF you complete exactly as written, then you can consider it RX.
Flow
0:00 – 1:30 Complete 10 Tempo Seated Crush Grip Dumbbell Strict Press
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
Demo Video
Crush Grip Seated Dumbbell Strict Press – tempo is explode the dumbbell up overhead, pause for 1 second at the top, descend down for 3 seconds and then repeat until you get 10 total reps.
Mayhem Moms
No modification – perform as written.
Minimal: Meredith Blake (Time)
For Time:
15-12-9-12-15
Dumbbell Deadlift
Dumbbell Hang Power Clean
*200m Run after each round
Athletes Notes
Workout Strategy and Flow
Think of this as an inverted pyramid. We will go down in reps, and then work our way back up in reps!!
Dumbbell Deadlift
Double Dumbbell Hang Power Clean
I want you to be sure you are working smarter not harder, so be sure you break right before your final deadlift to shake out the grip so when you deadlift it up into that final rep, you can go right into hang power cleans.
You finish the workout on the run!!
Flow
15 Dumbbell Deadlifts, 15 Dumbbell Hang Power Cleans , 200m Run, 12 Dumbbell Deadlifts, 12 Dumbbell Hang Power Cleans, 200m Run, 9 Dumbbell Deadlifts, 9 Dumbbell Hang Power Cleans, 200m Run, 12 Dumbbell Deadlifts, 12 Dumbbell Hang Power Cleans, 200m Run, 15 Dumbbell Deadlifts, 15 Dumbbell Hang Power Cleans , 200m Run
Substitutions
Run —-> Complete 1:00 of High Knees or Skater Side Jumps
Mayhem Moms
For Time:
15-12-9-12-15
Dumbbell Deadlift or Elevated Sumo Dumbbell Deadlifts
Double Dumbbell Hang Power Clean
-after each round complete 1:00 of controlled High Knees to Jumping Jacks
Bonus Stretching (No Measure)
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes
Pancake Stretch
Child’s Pose