Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Inchworm to Push Ups (pause in the toe touch position for 2 seconds)
10 Prone Y Raises
5 Bodyweight Single Leg RDLs (each)
5 Box Step Ups (each)
3 Pike Push Ups or 3 Single Dumbbell Push Press (each)
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Inchworm to Pushup
Prone Y Raises
Bodyweight Single Leg RDL
Box Step Up
Pike Push Up or Single Dumbbell Push Press
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 90 seconds x 3 sets
10 Rear Foot Elevated Bodyweight RDL (each)
Athletes Notes
Flow
0:00 – 1:30: 10 Rear Foot Elevated Single Leg RDL on the Left, 10 Rear Foot Elevated Single Leg RDL on the Right.
1:30 – 3:00: 10 Rear Foot Elevated Single Leg RDL on the Left, 10 Rear Foot Elevated Single Leg RDL on the Right
3:00 – 4:30: 10 Rear Foot Elevated Single Leg RDL on the Left, 10 Rear Foot Elevated Single Leg RDL on the Right
Demo Videos
Rear Foot Elevated Single Leg RDL
Mayhem Moms
Every 90 seconds x 3 sets
Complete as written OR 10 Wall Assisted Single Leg RDL (each) for added balance.
Bodyweight: South Beach (3 Rounds for time)
For Time:
30 Pike Push Ups or Kipping Handstand Push Ups or Incline Push Ups
30 Box Step Ups (24”/20”)
3 Wall Walks
-rest 1:00-
20 Pike Push Ups or Kipping Handstand Push Ups or Incline Push Ups
20 Box Jumps (24”/20”)
2 Wall Walks
-rest 1:00-
10 Pike Push Ups or Kipping Handstand Push Ups or Incline Push Ups
10 Box Jumps (30”/24”)
1 Wall Walk
Backpack Option
For Time:
30 Backpack Shoulder to Overhead
30 Bodyweight Box Step Up (24”/20”)
3 Wall Walk – no backpack
-rest 1:00-
20 Backpack Shoulder to Overhead
20 Box Jump (24”/20”)
2 Wall Walk – no backpack
-rest 1:00-
10 Backpack Shoulder to Overhead
10 Backpack Chair Step Ups (24″/20″)
1 Wall Walk – no backpack
M30 Scaled and Mayhem Moms variations are in the next programming block.
Workout Strategy and Flow
You will notice that as the Pike Push Ups/Handstand Push Up/Incline Push Up reps go down in reps, the style of box jump/step up gets more difficult.
Pike Push Up or Kipping Handstand Push Up or Incline Push Ups – challenge yourself here, but ensure you can do at least 7-10 at a time!!
——-could also sub with: Crush Grip Object Strict Press
Box Step Up + Box Jump – notice the final 10 box jumps are to a HIGHER box.
Wall Walk – there aren’t many of these but the rate of perceived exertion here will be higher because of the fatigue you will start feeling due to the pike push ups/handstand push ups. Be confident that you can perform the wall walk when you start going for the rep.
Substitution
Wall Walk —–> in order of most difficult to least difficult sub option
1) Perform the wall walk and get as close to the wall as possible, even if it’s not a full wall walk.
2) Elevated Box Walks
3) Inchworm to Pushup
4) Modified Inchworm
Bodyweight: South Beach – M30 Scaled and Mayhem Moms (3 Rounds for time)
M30 Scaled
For Time:
30 Crush Grip Object Strict Press or Elevated Knee Push Ups
30 Step Up to Surface
3 Modified Inchworm
-rest 1:00-
20 Crush Grip Object Strict Press or Elevated Knee Push Ups
20 Step Up to Surface
2 Modified Inchworm
-rest 1:00-
10 Crush Grip Object Strict Press or Elevated Knee Push Ups
10 Step Up to Surface
1 Modified Inchworm
Mayhem Moms
For Time:
30 Seated Dumbbell Strict Press
30 Lunge to Hip Extension – 15 on each leg, alternating
3 Elevated Box Walks or Modified Inchworm
-rest 1:00-
20 Seated Dumbbell Strict Press
20 Modified Tuck Jump
2 Elevated Box Walks or Modified Inchworm
-rest 1:00-
10 Seated Dumbbell Strict Press
10 Modified Tuck Jump
1 Elevated Box Walks or Modified Inchworm
Video Links:
Crush Grip Object Strict Press
Elevated Knee Push Ups
Step Up to Surface
Modified Inchworm
Seated Dumbbell Strict Press
Lunge to Hip Extension
Elevated Box Walks
Modified Tuck Jump
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 90 seconds x 3 sets
10 Rear Foot Elevated Single Leg Dumbbell RDL (each)
Athletes Notes
Flow
0:00 – 1:30: 10 Rear Foot Elevated Single Leg Dumbbell RDL on the Left, 10 Rear Foot Elevated Single Leg Dumbbell RDL on the Right.
1:30 – 3:00: 10 Rear Foot Elevated Single Leg Dumbbell RDL on the Left, 10 Rear Foot Elevated Single Leg Dumbbell RDL on the Right
3:00 – 4:30: 10 Rear Foot Elevated Single Leg Dumbbell RDL on the Left, 10 Rear Foot Elevated Single Leg Dumbbell RDL on the Right
Demo Videos
Rear Foot Elevated Single Leg Dumbbell RDL
—-Ideally holding the dumbbell in the OPPOSITE hand of the foot that is on the ground.
Mayhem Moms
Every 90 seconds x 3 sets
10 Wall Assisted Single Leg RDL (each) OR B-Stance Single Leg Dumbbell RDL
Minimal: South Beach (3 Rounds for time)
For Time:
30 Dumbbell Push Press (2×50/35)
30 Box Step Ups (24”/20”)
3 Wall Walks
-rest 1:00-
20 Dumbbell Push Press (2×50/35)
20 Box Jumps (24”/20”)
2 Wall Walks
-rest 1:00-
10 Dumbbell Push Press (2×50/35)
10 Dumbbell Box Step Ups (2×50/35) (24″/20″)
1 Wall Walk
Athletes Notes
Workout Strategy and Flow
You will notice that as the Dumbbell Push Press reps go down in reps, the style of box jump/step up gets more difficult.
Double Dumbbell Push Press
Box Step Up —–> Box Jump —–> Double Dumbbell Box Step Ups – you may hold the dumbbells anyway you would like.
Wall Walk – there aren’t many of these but the rate of perceived exertion here will be higher because of the fatigue you will start feeling due to the Dumbbell Push Press. Be confident that you can perform the wall walk when you start going for the rep.
Substitution
Wall Walk —–> in order of most difficult to least difficult sub option
1) Perform the wall walk and get as close to the wall as possible, even if it’s not a full wall walk.
2) Elevated Box Walks
3) Inchworm to Pushup
4) Modified Inchworm
Mayhem Moms
For Time:
30 Seated Dumbbell Strict Press
30 Lunge to Hip Extension – 15 on each leg, alternating
3 Elevated Box Walks or Modified Inchworm
-rest 1:00-
20 Seated Dumbbell Strict Press
20 Modified Tuck Jump
2 Elevated Box Walks or Modified Inchworm
-rest 1:00-
10 Seated Dumbbell Strict Press
10 Dumbbell Split Lunge – 5 on left, 5 on right
1 Elevated Box Walks or Modified Inchworm
Bonus Stretching (No Measure)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose