Mayhem Affiliate – At Home – Fri, Jan 12

Crossfit Lillington – Mayhem Affiliate – At Home

Warm Up (No Measure)

2 Rounds:

10 Leg Swings (forward and backward)

10 Single Leg Calf Raises (each)

3 Samson Lunges (each)

….then 3 Rounds:

3 Burpees

3 X-Jumps OR 3 Dumbbell Snatch (each)

3 Squat to Overhead Reach OR Single Dumbbell Thrusters (each)

Athletes Notes

Front to Back Leg Swings

Single Leg Calf Raises

Samson Lunge Stretches

Burpee Variations

X-Jumps OR Dumbbell Snatch

Squat to Overhead Reach OR Single Dumbbell Thruster

Bodyweight Metcon

()

Bodyweight: Mayhem in Miami (4 Rounds for time)

4 sets:

12-8-4

X-Jump (no jump)

Squat to Overhead Reach

*between each round complete 10 Lateral Burpees over the Line

-rest 2:00 between sets-

Athletes Notes

Flow

12 X-Jumps (no jump) , 12 Squat to Overhead Reach, 10 Lateral Burpees over the Line, 8 X-Jumps (no jump) , 8 Squat to Overhead Reach, 10 Lateral Burpees over the Line, 4 X-Jumps (no jump) , 4 Squat to Overhead Reach

——rest for 2:00—-

Repeat for 3 additional sets (4 total)

Scaled

4 sets:

12-8-4

Object Alternating Hang Snatch or X-Jumps No Jump

Squat to Chair

*between each round complete 10 Elevated Up Down with Jump

Mayhem Moms

4 sets:

12-8-4

X-Jumps No Jump

Squat to Overhead Reach

*between each round complete 10 Modified Burpee

-rest 2:00 between sets-

Minimal Metcon

()

Minimal: Mayhem in Miami (4 Rounds for time)

4 sets:

6-4-2

Single Dumbbell Snatch (left) (50/35)

Single Dumbbell Thruster (left) (50/35)

Single Dumbbell Snatch (right) (50/35)

Single Dumbbell Thruster (right) (50/35)

*between each round complete 10 Lateral Burpees over the Dumbbell

-rest 2:00 between sets-

Athletes Notes

Workout Strategy and Flow

Today we are working on getting comfortable steadily working for each set. I want you to focus less on going fast and think more about moving at a sustainable pace that will allow you to move quickly without having to stop during the work period. By focusing on this sustainable pace, we will be able to be more consistent across all 4 sets.

The dumbbell weight should NOT be an issue that slows you down or causes you to have to take extended breaks.

Dumbbell Snatch – remember both heads of the dumbbell must touch the ground between each rep. We are NOT switching arms here. We will do all on 1 side!

Single Dumbbell Thruster

Dumbbell Lateral Burpees

Flow

6 Single Dumbbell Snatch on the Left, 6 Single Dumbbell Thrusters on the Left, 6 Single Dumbbell Snatch on the Right, 6 Single Dumbbell Thrusters on the Right

10 Lateral Burpees over the Dumbbell

4 Single Dumbbell Snatch on the Left, 4 Single Dumbbell Thrusters on the Left, 4 Single Dumbbell Snatch on the Right, 4 Single Dumbbell Thrusters on the Right

10 Lateral Burpees over the Dumbbell

2 Single Dumbbell Snatch on the Left, 2 Single Dumbbell Thrusters on the Left, 2 Single Dumbbell Snatch on the Right, 2 Single Dumbbell Thrusters on the Right

——rest for 2:00—-

Repeat for 3 additional sets (4 total)

Mayhem Moms

4 sets:

6-4-2

Single Dumbbell Snatch (left) – go to a hang position if necessary

Single Dumbbell Thruster (left)

Single Dumbbell Snatch (right) – go to a hang position if necessary

Single Dumbbell Thruster (right)

*between each round complete 10 Modified Burpee

-rest 2:00 between sets-

Acccessory

Finisher (Time)

Accumulate 2 Minutes of:

Handstand Hold OR Pike Hold OR Double Dumbbell Overhead Hold

**Every break perform 10 Glute Bridges

Score = TOTAL time it takes you to get to the 2 minutes, including breaks.

Athletes Notes

Scoring

You will score your TOTAL time it takes you to complete (including the break “pentalty”). The only people recording 2:00 scores are those who held the entire handstand hold, pike hold or double dumbbell overhead hold for 2 minutes and never had to do a glute bridge. Which, those people will likely include a very few 😉

Flow

At 3,2,1 go you will get into position of the hold you have chosen. If you make it 40 seconds and come out of the hold, then you will complete 10 glute bridges before returning to the position. You will pick up from 40 seconds and keep holding. If you break at 1:30 then you will complete another 10 glute bridges before returning and trying to finish the last 30 seconds without stopping. Once you hit the 2 minute accumulation mark then you can press stop on the timer and score your TOTAL time.

Demo Video

Handstand Hold – 3 variations or Pike Hold or Overhead Double Dumbbell Hold

Substitution Option for Scaled or Mayhem Moms

If you need to sub the hold for something else, we are recommending Weighted Bear Hover Hold – can also be done without weight.