Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Line Hops or Single Unders
10 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dogs Rows (each) OR Regular Bird Dogs
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Dumbbell Bird Dog Rows OR Birddog
Bodyweight Metcon
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Bodyweight: Line Hop Capacity (Time)
Line Hops (use your test # from last week)
For Time:
20%-30%- 40%-50%-40%-30%-20%
*each percentage must be completed unbroken. If you stop, you must start that number over again.
**Yes, you must stop after each percentage to reset before starting the next percentage.
Athletes Notes
Flow
I enjoy using percentages because it allows us to work with numbers that are more specific to our individual skill set / ability. Some of our test numbers may have been 150 while others may have gotten 60. No matter what someone else got on the test, when we work with percentages it allows us to do specific progression work that will be tailored to the rep range we need.
Take your test # from last week and do some math. If I got 50 last week, my for time workout today would be: 10 – 15 – 20 – 25 – 20 – 15 – 10. If I trip up on the 25, then I need to repeat 25 until I can do it unbroken.
DON’T WORRY! If you weren’t here for test week and don’t know your max line hops in 60 seconds, you can base your workout today on these numbers and still get a great workout:
Option 1 – Advanced = 20 – 30 – 40 – 50 -40 – 30 -20
Option 2 – Intermediate = 10 – 15 – 20 – 25 – 20 – 15 -10
Option 3 – Beginner = 6 – 9 – 12 – 15 – 12 – 9 – 6
Notes
Each percentage must be completed unbroken.
Yes, you must stop after each percentage to reset before starting the next percentage.
Demo Videos
Line Hops
Scaled
Object Toe Taps
For Time:
20%-30%- 40%-50%-40%-30%-20%
Mayhem Moms
Slow and Controlled Line Hops or Slow and Controlled Plate Hops
For Time:
20%-30%- 40%-50%-40%-30%-20%
Bodyweight: Miami Riverwalk (3 Rounds for time)
3 sets:
12-10-8
Chair Dips
Towel Bicep Curls or Banded Bicep Curls
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Enjoy this upper body pump!!!
Please note: This is going to be higher volume in these movements today, so if you don’t feel confident performing this many we can scale back the reps to be 10-8-6
The weight of these should be something you can perform unbroken for the 12, 10s and 8s
Chair Dip
Towel Bicep Curls or Banded Bicep Curls
Flow
12 Chair Dips, 12 Bicep Curls, 10 Chair Dips, 10 Bicep Curls, 8 Chair Dips, 8 Bicep Curls
-rest 2:00-
12 Chair Dips, 12 Bicep Curls, 10 Chair Dips, 10 Bicep Curls, 8 Chair Dips, 8 Bicep Curls
-rest 2:00-
12 Chair Dips, 12 Bicep Curls, 10 Chair Dips, 10 Bicep Curls, 8 Chair Dips, 8 Bicep Curls
Scaled and Mayhem Moms
You should complete as written! If chair dips are too difficult to complete unbroken, scale to: Wall Tricep Push Up
Minimal Metcon
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Minimal: Jump Rope Capacity (Time)
Jump Rope Style: Choose the version you tested
For Time:
20%-30%- 40%-50%-40%-30%-20%
*each percentage must be completed unbroken. If you trip up, you must start that number over again.
*Yes, you must stop after each percentage to reset before starting the next percentage
Athletes Notes
Flow
I enjoy using percentages because it allows us to work with numbers that are more specific to our individual skill set / ability. Some of our test numbers may have been 100 while others may have gotten 20. No matter what someone else got on the test, when we work with percentages it allows us to do specific progression work that will be tailored to the rep range we need.
Take your test # from last week and do some math. If I got 50 last week, my for time workout today would be: 10 – 15 – 20 – 25 – 20 – 15 – 10. If I trip up on the 25, then I need to repeat 25 until I can do it unbroken.
DON’T WORRY If you weren’t here for Test week and don’t know your max Double Under / Single Under Crossover or Single Under #, you can base your workout today on these numbers and still get a great workout:
Option 1 – Advanced = 20 – 30 – 40 – 50 -40 – 30 -20
Option 2 – Intermediate = 10 – 15 – 20 – 25 – 20 – 15 -10
Option 3 – Beginner = 6 – 9 – 12 – 15 – 12 – 9 – 6
Notes
Each percentage must be completed unbroken. If you trip up, you must start that number over again.
Yes, you must stop after each percentage to reset before starting the next percentage.
Demo Videos
Double Unders OR Single Under Crossovers OR Single Unders
Mayhem Moms
See the Bodyweight option for the Mayhem Moms Line Hop version of this 🙂
Minimal: Miami Riverwalk (5 Rounds for time)
3 sets:
12-10-8
Crush Grip Dumbbell Skull Crusher (50/35)
Crush Grip Dumbbell Bicep Curls (50/35)
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Enjoy this upper body pump!!!
Please note: This is going to be higher volume in these movements today, so if you don’t feel confident performing this many we can scale back the reps to be 10-8-6 AND I would recommend scaling the weight.
The weight of these should be something you can perform unbroken for the 12, 10s and 8s
Crush Grip Dumbbell Bicep Curl
Crush Grip Dumbbell Skull Crusher
Flow
12 Skull Crushers, 12 Bicep Curls, 10 Skull Crushers, 10 Bicep Curls, 8 Skull Crushers, 8 Bicep Curls
-rest 2:00-
12 Skull Crushers, 12 Bicep Curls, 10 Skull Crushers, 10 Bicep Curls, 8 Skull Crushers, 8 Bicep Curls
-rest 2:00-
12 Skull Crushers, 12 Bicep Curls, 10 Skull Crushers, 10 Bicep Curls, 8 Skull Crushers, 8 Bicep Curls
Mayhem Moms
No modifications, complete as written. If lying flat on your back for skull crushers is uncomfortable you can change to: Dumbbell French Press
Acccessory
Core Finisher (Checkmark)
3 Rounds:
30 second Copenhagen Hold (left)
30 second rest
30 second Copenhagen Hold (right)
30 second rest
Athletes Notes
Flow
0:00 – 0:30 Copenhagen Hold (left)
0:30 – 1:00 Rest
1:00 – 1:30 Copenhagen Hold (right)
1:30 – 2:00 Rest
2:00 – 2:30 Copenhagen Hold (left)
2:30 – 3:00 Rest
3:00 – 3:30 Copenhagen Hold (right)
3:30 – 4:00 Rest
4:00 – 4:30 Copenhagen Hold (left)
4:30 – 5:00 Rest
5:00 – 5:30 Copenhagen Hold (right)
5:30 – 6:00 Rest
Demo Videos
Full Copenhagen Plank – these are more challenging than they may seem. They are going to not only work your core, but also your adductors (aka inner thigh) . Complete a version of this that will allow 30 seconds of an unbroken hold.
Substitution
Half Copenhagen Plank
Scaled
3 Rounds:
30 second Knee Side Plank (left)
30 second rest
30 second Knee Side Plank (right)
30 second rest
Mayhem Moms
3 Rounds:
30 second Half Copenhagen Plank or Knee Side Plank + Leg Lift (left)
30 second rest
30 second Half Copenhagen Plank or Knee Side Plank + Leg Lift (right)
30 second rest
Bonus Stretching (No Measure)
:30 Wall Calf Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Calf Stretch on Wall
Bicep Wall Stretch
Leaning Tricep Stretch