Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Leg Swings (forward and back) (each)
5 Donkey Kicks (each)
20 second High Knees
20 second Butt Kicks
20 Line Hops
Athletes Notes
Front to Back Leg Swings
Donkey Kick
High Knees
Butt Kicks
Line Hops
Bodyweight Metcon
()
Bodyweight: Wynwood Walls (Checkmark)
5 Minute EMOM
150m Run
-Rest 2:00-
5 Minute EMOM
75 Line Hops
-Rest 2:00-
5 Minute EMOM
25 Sit Ups
*EMOM = Every Minute on the Minute
Athletes Notes
Workout Strategy and Flow
Get ready for a good long aerobic piece today.
You should be getting at least 10-15 seconds of rest. If you are not, we can either slightly cut back on reps OR scale down the progression.
Line Hops
Sit Ups
Flow
0:00 – 1:00 150m Run, rest for remaining time.
1:00 – 2:00 150m Run, rest for remaining time.
2:00 – 3:00 150m Run, rest for remaining time.
3:00 – 4:00 150m Run, rest for remaining time.
4:00 – 5:00 150m Run, rest for remaining time.
5:00 – 7:00 Completely rest
7:00 – 8:00 75 Line Hops, rest for remaining time.
8:00 – 9:00 75 Line Hops, rest for remaining time.
9:00 – 10:00 75 Line Hops, rest for remaining time.
10:00 – 11:00 75 Line Hops, rest for remaining time.
11:00 – 12:00 75 Line Hops, rest for remaining time.
12:00 – 14:00 Completely rest
14:00 – 15:00 25 Sit Ups, rest for remaining time.
15:00 – 16:00 25 Sit Ups, rest for remaining time.
16:00 – 17:00 25 Sit Ups, rest for remaining time.
17:00 – 18:00 25 Sit Ups, rest for remaining time.
18:00 – 19:00 25 Sit Ups, rest for remaining time.
Substitution
Run —–> 45 seconds of: High Knees or Skipping in Place
Mayhem Moms
5 Minute EMOM
45 seconds of Controlled Skipping in Place or High Knees to Lateral Shuffle
-Rest 2:00-
5 Minute EMOM
75 Slow and Controlled Line Hops
-Rest 2:00-
5 Minute EMOM
25 Quarter Sit Ups or Pelvic Tilts
Minimal Metcon
()
Minimal: Wynwood Walls (Checkmark)
5 Minute EMOM
150m Run
-Rest 2:00-
5 Minute EMOM
75 Single Unders
-Rest 2:00-
5 Minute EMOM
25 Sit Ups
*EMOM = Every Minute on the Minute
Athletes Notes
Workout Strategy and Flow
Get ready for a good long aerobic piece today.
You should be getting at least 10-15 seconds of rest. If you are not, we can either slightly cut back on reps OR scale down the progression.
Single Unders – even if you have double unders or single under crossovers, I want you to do SINGLE UNDERS. We are working on building volume in this more “basic” jump rope skill 🙂
Sit Ups
Flow
0:00 – 1:00 150m Run, rest for remaining time.
1:00 – 2:00 150m Run, rest for remaining time.
2:00 – 3:00 150m Run, rest for remaining time.
3:00 – 4:00 150m Run, rest for remaining time.
4:00 – 5:00 150m Run, rest for remaining time.
5:00 – 7:00 Completely rest
7:00 – 8:00 75 Single Unders, rest for remaining time.
8:00 – 9:00 75 Single Unders, rest for remaining time.
9:00 – 10:00 75 Single Unders, rest for remaining time.
10:00 – 11:00 75 Single Unders, rest for remaining time.
11:00 – 12:00 75 Single Unders, rest for remaining time.
12:00 – 14:00 Completely rest
14:00 – 15:00 25 Sit Ups, rest for remaining time.
15:00 – 16:00 25 Sit Ups, rest for remaining time.
16:00 – 17:00 25 Sit Ups, rest for remaining time.
17:00 – 18:00 25 Sit Ups, rest for remaining time.
18:00 – 19:00 25 Sit Ups, rest for remaining time.
Substitution
Run —–> 45 seconds of: High Knees or Skipping in Place
Mayhem Moms
5 Minute EMOM
45 seconds of Controlled Skipping in Place or High Knees to Lateral Shuffle
-Rest 2:00-
5 Minute EMOM
75 Slow and Controlled Line Hops
-Rest 2:00-
5 Minute EMOM
25 Quarter Sit Ups or Pelvic Tilts