Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Time through:
25 Tibialis Raises
25 Calf Raises
5 Elbow to Floor Stretch (each)
….then 4 rounds of:
3 Hand Release Push Ups**
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Elbow to Floor Stretch with Rotation
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of High Knees to Lateral Shuffle
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
Hand Release Push Ups —- can sub with Knee Push Ups or Incline Push Ups
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 sets
12 Tempo Incline Push Ups @2121
OR
12 Tempo Alternating Object Glute Bridge Floor Press @2121
Athletes Notes
Demo Videos
Incline Push Ups or complete Alternating Glute Bridge Floor Press but with a backpack or other household object
Notes
TEMPO EXPLANATION: 2121 = 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top.
Flow
0:00 – 2:00 Complete 12 Tempo Incline Push Ups @2121, rest the time remaining
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 repeat for set 3
Backpack Option
Every 2 Minutes x 3 sets
12 Tempo Backpack Incline Push Ups @2121
Scaled
Every 2 Minutes x 3 sets
12 Tempo Elevated Knee Push Ups @2121
Mayhem Moms
Every 2 Minutes x 3 sets
12 Tempo Incline Push Ups @2121
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
12 Tempo Alternating Dumbbell Glute Bridge Floor Press @2121
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.
Demo Video
Alternating Glute Bridge Floor Press – these are 12 total reps!! you will end up doing 6 on each arm in 1 set.
Notes
TEMPO EXPLANATION : 2121 = 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top.
Flow
0:00 – 2:00
12 Tempo Alternating Dumbbell Glute Bridge Floor Press @2121, rest remainder of time
2:00 – 4:00
Repeat for set 2
4:00 – 6:00
Repeat for set 3
Mayhem Moms
Every 2 Minutes x 3 sets
12 Alternating Glute Bridge Floor Press OR If this position is uncomfortable, we can do Incline Alternating Floor Press (no glute bridge here, just focus on alternating arms)
Bodyweight + Minimal: Little Havana (Time)
10 Rounds for Time:
5 Shuttle Runs (50ft)
10 Alternating Leg V-Ups
50ft Bodyweight Walking Lunges
Time Cap: 18 Minutes
Athletes Notes
Workout Strategy and Flow
We have a total of 10 rounds and while it might look simple on paper, it is important not to underestimate it. Start this workout at a pace that you feel is sustainable for the full 10 rounds. If you come out sprinting the shuttle runs in round 10, you are sure to be in the pain cave by round 4…..
Shuttle Run – run down 25ft, and run back 25ft for a total of 50ft. That is 1 rep.
Alternating Leg V-Up
Bodyweight Walking Lunge
Substitution
Shuttle Runs —–> Complete 50 seconds of High Knees to Lateral Shuffle
Bodyweight Walking Lunges —-> if you don’t have the space to complete the bodyweight walking lunges you may complete 16 Bodyweight Forward Lunges in place
Scaled
10 Rounds for Time:
50 seconds of Standing Marches
10 Seated Toe Taps
16 Wall Assisted Step Back Lunges
Mayhem Moms
10 Rounds for Time:
50 seconds of controlled: High Knees to Lateral Shuffle
10 Alternating Leg V-Ups
50ft Bodyweight Walking Lunge OR if you need to stay in place for balance 16 Bodyweight Forward Lunges
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose