Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
5 Dynamic Squat Stretches
5 Cossack Squats (each)
5 Push Ups to Downward Dog
5 Sit Ups
15 Second Leaning Child’s Pose (each side)
Athletes Notes
Dynamic Squat Stretch
Cossack Squat
Push Up to Downward Dog w/Explanation
Sit Ups
Leaning Child’s Pose
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2:30 x 3 sets
10 Tempo Object Lat Pullovers @2121 OR 10 Supermans with Scapular Retraction
45 second Wall Sit
Athletes Notes
Flow
0:00 – 2:30 Complete 10 Tempo Object Lat Pullovers then complete a 45 second wall sit. Rest the remainder of time.
2:30 – 5:00 Repeat for set 2
5:00 – 7:30 Repeat for set 3
Demo Videos
Object Lat Pullover – you can use any house hold or hotel item that adds resistance (like this backpack)
OR
Superman with Scapular Retraction
Tempo Explanation – 2 seconds down, 1 second pause in bottom position, 2 seconds up, 1 second pause in top position.
Wall Sit – hold yourself to the 90 degree standard. Don’t rest your arms on your legs and keep that back flat against the wall!
Scaled and Mayhem Moms
Every 2:30 x 3 sets
10 Object Lat Pullover – you can use any house hold or hotel item that adds resistance (like this backpack)
OR Superman with Scapular Retraction
30-45 second Wall Sit – if you need to go higher on the wall like a 45 degree angle, adjust to that
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2:30 x 3 sets
10 Tempo Dumbbell Lat Pullovers @2121
45 second Wall Sit
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 – 2:30 Complete 10 Tempo Dumbbell Lat Pullovers then complete a 45 second wall sit. Rest the remainder of time.
2:30 – 5:00 Repeat for set 2
5:00 – 7:30 Repeat for set 3
Demo Videos
Lying DB Pullover on Bench OR If you don’t have access to a bench, you can do this on the floor as RX: Dumbbell Pullover
Wall Sit – hold yourself to the 90 degree standard. Don’t rest your arms on your legs and keep that back flat against the wall!
Mayhem Moms
No modifications here. Complete as written.
Bodyweight + Minimal: Nick Parker + Elizabeth James (4 Rounds for reps)
4 Sets:
AMRAP 2 Minutes
15 Push Ups
30 Alternating Leg V-Up
Max Air Squats in time remaining
-rest 1:00 betweens sets-
Athletes Notes
Score
Our score for this today is ONLY the max # of air squats we get each set.
Workout Strategy and Flow
Push Ups – we should be able to do these in sets of 5 or more at a time. We don’t want to get stuck on these!
Alternating Leg V-Up – try your best to hang on and not stop moving. If you need a break, make it quick 🙂
I want you to have at least 30+ seconds to chip away at Air Squats . If you do not have 30 or more seconds, then we either need to scale the progression of the movement (like doing push ups on our knees or modifying the alternating leg v-ups) or we need to scale back the reps to be smaller.
FLOW
0:00 – 2:00 Complete 15 Push Ups, 30 Alternating Leg V-Ups and in the time remaining complete max air squats.
2:00 – 3:00 Rest
3:00 – 5:00 Repeat for set 2
5:00 – 6:00 Rest
6:00 – 8:00 Repeat for set 3
8:00 – 9:00 Rest
9:00 – 11:00 Repeat for final set!!!
Substitutions
Push ups —–>
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Scaled
4 Sets:
AMRAP 2 Minutes
15 Elevated Knee Push Ups
30 Seated Toe Taps
Max Squat to Chair in time remaining
-rest 1:00 betweens sets-
Mayhem Moms
4 Sets:
AMRAP 2 Minutes
15 Incline Push Ups
30 Modified Alternating Leg V Ups
Max Air Squats in time remaining
-rest 1:00 betweens sets-
Bonus Stretching (No Measure)
:30 Chest Stretch (each)
:30 Leaning Tricep Stretch (each)
1:00 Couch Stretch (each)
Athletes Notes
Chest Stretch
Leaning Tricep Stretch
Couch Stretch