Mayhem Affiliate – At Home – Wed, Jan 10

Crossfit Lillington – Mayhem Affiliate – At Home

Warm Up (No Measure)

3 Rounds:

20 Jumping Jacks

5 Inchworm to Push Ups

5 Deep Squat Thoracic Rotations (each side)

5 Single Arm Rows (towel, band or dumbbell) (each)

* If doing Strict Pull Ups add this at the end:

2 Rounds of:

10 second Active Deadhang on Rig + 5 Hanging Shrugs + 1 Strict Pull Up

Athletes Notes

Jumping Jacks

Inchworm to Pushup

Deep Squat with Rotations

Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation

If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs + Strict Pull Up

Bodyweight Metcon

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Bodyweight: Pulling Endurance (AMRAP – Reps)

Strict Pull Ups OR Towel Rows OR Banded Bent Over Row

1 set of 35% of your Max Effort

-rest 1:00-

2 sets of 30% of your Max Effort

-rest 1:00 between sets–

3 sets of 25% of your Max Effort

-rest 1:00 between sets-

Rest 1:00

30 seconds of Max Kipping Pull Up OR Banded Pull Ups OR Towel Rows OR Banded Bent Over Rows

*Score = ONLY Max reps

Athletes Notes

Scoring

As seen on the whiteboard, the only thing we are logging as our score today is the max # of kipping / banded pull ups or towel rows or banded bent over rows that we get in the final 30 second part of this workout. Please comment the numbers you used in the percentages part of the workout.

Flow

Today we are working with the Max Effort number you got in last weeks max unbroken test of PAUSE Strict Pull Ups, PAUSE towel rows or PAUSE Banded Bent Over Rows

1 set of 35%

-rest 1:00-

1 set of 30%

-rest 1:00-

1 set of 30%

-rest 1:00-

1 set of 25%

-rest 1:00-

1 set of 25%

-rest 1:00-

1 set of 25%

-rest 1:00-

Complete 30 seconds of max Kipping or Banded Pull Ups, Towel Rows or Banded Bent Over Rows.

IF YOU DID NOT COMPLETE THE TEST LAST WEEK AND DO NOT KNOW YOUR CURRENT MAX EFFORT SET OF THIS MOVEMENT then here are the recommend rep ranges for today. Choose your # based on the ability to complete these unbroken….. 1 set of 3-6 reps, 2 sets of 2-5 reps, 3 sets 1-4 reps.

Demo Videos

Strict Pull Up or Towel Rows or Banded Bent Over Row

The style you choose for the final 30 seconds should be something that is an easier version of what you did in the max effort portion.

Kipping Pull Up or Band Assisted Pull Ups- 1 Foot

—–If you did strict pull ups and you have the skill to kip, then you’ll do kipping pull ups.

—-If you did strict pull ups and you don’t have the skill to kip yet, then you can do banded pull ups.

—–If you did banded or towel rows, to make the 30 second version slightly easier, change your resistance band or angle you use for the row to be a little less challenging.

Note Yes if you have access to Ring Rows or TRX you can use those rather than a band or towel, but we don’t program them here because they are not on our equipment list 🙂

Scaled and Mayhem Moms

No modification, complete as written with whatever style of pulling feels best for you. Whether that is an assisted pull up, towel row or banded row.

Bodyweight: Strength (3 Rounds for time)

“Biscayne Bay”

Every 3 Minutes x 3 sets

14 Tempo Sumo Stance Bodyweight Squats @ 30X1

45 second Plank

Athletes Notes

Flow

0:00 – 3:00 14 Tempo Sumo Stance Squats into 45 second Plank, rest in the time remaining.

3:00 – 6:00 Repeat for Set 2

6:00 – 9:00 Repeat for Set 3

Demo Videos

Sumo Stance Bodyweight Squats – the stance here is going to be much wider than a typical air squat. It may feel awkward at first since it’s different than usual.

——— Tempo Explanation : 3 second descent, explode up to standing, pause for 1 second before performing another rep.

Plank

Scaled

Every 3 Minutes x 3 sets

14 Squat to Chair – try going a little bit wider than you may typically squat

45 second Knee Plank

Mayhem Moms

Every 3 Minutes x 3 sets

14 Tempo Sumo Stance Bodyweight Squats @ 30X1 – you can also squat to a chair if you need added balance.

45 second Plank

Minimal Metcon

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Minimal: Pulling Endurance (AMRAP – Reps)

Double Dumbbell Bent Over Rows

1 set of 35% of your Max Effort

-rest 1:00-

2 sets of 30% of your Max Effort

-rest 1:00 between sets–

3 sets of 25% of your Max Effort

-rest 1:00 between sets-

Rest 1:00

30 seconds of Max Crush Grip Dumbbell Bent Over Row

*Score = ONLY Max reps

Athletes Notes

Scoring

As written on the whiteboard, your score is ONLY the # of crush grip dumbbell bent over rows that you get in the final 30 seconds. Please comment in your score box the numbers you used for your percentages

Flow

Today we are working with the Max Effort Number you got in last weeks max unbroken test of PAUSE double dumbbell bent over rows.

1 set of 35%

-rest 1:00-

1 set of 30%

-rest 1:00-

1 set of 30%

-rest 1:00-

1 set of 25%

-rest 1:00-

1 set of 25%

-rest 1:00-

1 set of 25%

-rest 1:00-

Complete 30 seconds of max Crush Grip Dumbbell Bent Over Row

Demo Videos

Double Dumbbell Bent Over Row

Crush Grip Dumbbell Bent Over Row

Mayhem Moms

No modification, complete as written 🙂

Minimal: Strength (3 Rounds for time)

“Biscayne Bay”

Every 3 Minutes x 3 sets

10 Tempo Sumo Stance Dumbbell Squats @ 30X1

45 second Plank

Athletes Notes

Flow

0:00 – 3:00 10 Tempo Sumo Stance Dumbbell Squats into 45 second Plank, rest in the time remaining.

3:00 – 6:00 Repeat for Set 2

6:00 – 9:00 Repeat for Set 3

Demo Videos

Sumo Stance Dumbbell Squats – holding the dumbbell in between our legs. We are going to have a wider stance than we typically would have for our squats. Think about setting up in a similar stance that you would for a sumo dumbbell deadlift.

——— Tempo Explanation : 3 second descent, explode up to standing, pause for 1 second before performing another rep.

Plank

Mayhem Moms

Every 3 Minutes x 3 sets

10 Tempo Sumo Stance Dumbbell Squats @ 30X1 – you can also squat to a chair if you need added balance.

45 second Plank

Bonus Stretching (No Measure)

1:00 Lat Stretch on Box

:30 Pigeon Stretch (each)

:30 Couch Stretch (each)

Athletes Notes

Lat Stretch on Box

Couch Stretch

Pigeon Stretch