Crossfit Lillington – Mayhem Affiliate – At Home
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Warm Up (No Measure)
3 Rounds:
20 seconds of High Knees to Jumping Jacks
10 Alternating Scorpion Stretches
3 Dynamic Squat Stretches
3 Jumping Air Squats
3 Box Step Ups (each side)
1 Burpee Box Jump
Athletes Notes
High Knees to Jumping Jacks
Scorpion Stretch
Dynamic Squat Stretch
Jumping Air Squat
Box Step Up
Burpee Box Jump
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
3 Sets:
12 Tempo Towel Bicep Curls or Banded Bicep Curls @2121
-rest 1:00 between sets-
Athletes Notes
Demo Videos
Towel Bicep Curls or Banded Bicep Curls
Tempo Explanation
2 seconds up, 1 second pause at the top, 2 second descent, 1 second pause at the bottom.
Backpack Option
3 Sets:
12 Backpack Bicep Curl @2121
-rest 1:00 between sets-
Scaled / Mayhem Moms
No modifications
Bodyweight: Granny Smith (8 Rounds for reps)
8 Sets
AMRAP 60 seconds
8 Burpee Box Jump Overs (24”/20”)
Max Air Squats in time remaining
-rest 60 seconds between sets-
Athletes Notes
Scoring
The only reps we are scoring today are the Air Squat reps each set!!!
Workout Strategy and Flow
*DO NOT COME OUT TOO FAST HERE. If you do, It will catch up to you over the 8 sets.
Burpee Box Jump Over – These are going to get harder as the sets go on and the air squats start to fatigue you. Be cautious jumping up and over the box. Stay steady.
Air Squats – Aim to have at least 20 seconds to chip away at reps.
Flow
0:00 – 1:00 Complete 8 Burpee Box Jump Overs and then in the time remaining do Max Air Squats.
1:00 – 2:00
2:00 – 3:00 Repeat for set 2
3:00 – 4:00 Rest…..keep alternating 1 minute of work, 1 minute of rest.
Substitutions
You can sub the burpee box jump over with 8 Burpee Box Step Over if you cannot jump
If you don’t have access to a box, you can sub 8 Burpee Jumping Lunge Combo
Backpack Option
8 Sets:
AMRAP 60 seconds
8 Burpee Box Jump Over
Max Backpack Back Squat in time remaining
-rest 60 seconds between sets-
Scaled
8 Sets:
AMRAP 60 seconds
4 Elevated Up Downs with NO Jump
4 Step Up to Surface
Max Squat to Chair in time remaining
-rest 60 seconds between sets-
Mayhem Moms
8 Sets:
AMRAP 60 seconds
8 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
Max Air Squats in time remaining
-rest 60 seconds between sets-
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
3 Sets:
12 Tempo Crush Grip Dumbbell Bicep Curls @2121
-rest 1:00 between sets-
Athletes Notes
Demo Videos
Crush Grip Dumbbell Bicep Curl
Tempo Explanation
2 seconds up, 1 second pause at the top, 2 second descent, 1 second pause at the bottom.
Mayhem Moms
No modifications
Minimal: Granny Smith (8 Rounds for reps)
8 Sets:
AMRAP 60 seconds
8 Burpee Box Jump Overs (24”/20”)
Max Dumbbell Goblet Squats (50/35) in time remaining
-rest 60 seconds between sets-
Athletes Notes
Scoring
The only reps we are scoring today are the Goblet Squat reps each set!!!
Workout Strategy and Flow
*DO NOT COME OUT TOO FAST HERE. If you do, It will catch up to you over the 8 sets.
Burpee Box Jump Over – These are going to get harder as the sets go on and the goblet squats start to fatigue you. Be cautious jumping up and over the box. Stay steady.
Dumbbell Goblet Squat – Aim to have at least 20 seconds to chip away at reps.
Flow
0:00 – 1:00 Complete 8 Burpee Box Jump Overs and then in the time remaining do Max Dumbbell Goblet Squats.
1:00 – 2:00
2:00 – 3:00 Repeat for set 2
3:00 – 4:00 Rest…..keep alternating 1 minute of work, 1 minute of rest.
Substitutions
You can sub the burpee box jump over with 8 Burpee Box Step Over if you cannot jump
If you don’t have access to a box, you can sub 8 Burpee Jumping Lunge Combo
Mayhem Moms
8 Sets:
AMRAP 60 seconds
8 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
Max Dumbbell Goblet Squat in time remaining
-rest 60 seconds between sets-
Bonus Stretching (No Measure)
2 Rounds:
:30 Wrist Stretches (moving through the ones shown in video)
1:30 Lying Glute Stretch (each side)
Athletes Notes
Wrist Stretches
Lying Glute Stretch