Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Big Arm Circles
5 Inchworm to Push Ups
5 Donkey Kicks (each)
5 Single Leg Glute Bridges (each)
3 Pike Push Ups OR 6 Crush Grip Dumbbell Strict Press
Athletes Notes
We are working on a 5 minute clock trying to make it through as many rounds as we can….not for time but for quality and to get warmed up for what is to come.
Big Arm Circles w/Explanation
Inchworm to Pushup —- Modified Inchworm
Donkey Kick
Single Leg Glute Bridge
Pike Push Up or Crush Grip Dumbbell Strict Press
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
Every 2:30 x 3 Sets
12 Tempo Sumo Bodyweight Deadlifts @30X1
30 second Hollow Hold
Athletes Notes
Demo Videos
Bodyweight Sumo Deadlift – this looks similar to a squat, however this is more of a hinging motion. You do not and should not go to parallel or below. Think more about sending your hips back, rather than down.
Hollow Hold
TEMPO EXPLANATION – This is a 30X1 Tempo, so you will start standing tall in your sumo position and then you will lower yourself down to the ground in a hinging motion for a total of 3 second descent. When your hands either touch the floor or are at about mid shin, you will explode to a standing position at the top, pausing for 1 second before repeating the rep. Continue this for 12 total reps.
FLOW
0:00 – 2:30
12 Tempo Sumo Bodyweight Deadlifts @30X1 into a 30 second Hollow Hold
Rest the remainder of the time
2:30 – 5:00
Repeat for set 2. Rest the remainder of time
5:00 – 7:30
Repeat for set 3
Substitution
If you cannot perform the full hollow hold for 30 seconds, check out these different hollow hold progressions
Scaled and Mayhem Moms
Every 2:30 x 3 Sets
12 Tempo Bodyweight Sumo Deadlift @30X1
30 second Boat Hold
Bodyweight: Honeycrisp (Time)
10 rounds for Time:
10 Sit Ups
5 Pike Push Ups or Kipping Handstand Push Ups
(RX+: change the Sit Ups to V-Ups)
Athletes Notes
Workout Strategy and Flow
Sit Ups – aiming for unbroken.
——if you are VERY proficient in sit ups, you can scale up to a V-Up
—–Do NOT complete v-ups if it is going to slow you down a lot. You should still be able to do 5-10 at a time.
Pike Push Up OR Kipping Handstand Push Up – you should be able to do at least 2-3 at a time. If you can go unbroken, just be sure you realize the volume of 50 total reps.
Substitution
If you don’t quite have the skill for pike push ups or kipping handstand push ups, here are a few options to scale to:
1) 5 Pike Shoulder Taps (L+R=1)
2) 5 Incline Push Ups
3) 5 Bear Crawl Alternating Shoulder Taps (L+R=1)
If Pike Push ups are easy for you, but you haven’t acquired the kipping handstand push up skill yet, you can do 5 Pike Push Up Off Box for an added challenge and consider that RX!
Backpack Option
10 rounds for Time:
10 Backpack Sit Up
10 Backpack Shoulder to Overhead (reps here will match the minimal reps)
Scaled
10 rounds for Time:
10 Quarter Sit Ups
5 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
10 rounds for Time:
10 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
5 Pike Push Up or Pike Shoulder Taps (L+R=1) or 5 Incline Push Ups
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2:30 x 3 Sets
12 Tempo Sumo Dumbbell Deadlifts @30X1
30 second Hollow Hold
Athletes Notes
Scoring
For simplicity, today we will score the load as the weight of BOTH dumbbells combined. So if you choose to do 2x50lbs , your score will be 100.
There is NO RX weight as I want your strength work to be controlled. If you do the work exactly as written with the tempo, then it is considered RX.
Demo Videos
Dumbbell Sumo Deadlifts
Hollow Hold
TEMPO EXPLANATION – This is a 30X1 Tempo, so you will take the dumbbells off the ground and quickly explode up to a standing position, pause for 1 second at the top with your butt squeeze and then you will lower your dumbbells back down to the ground in a hinging motion for a total of 3 second descent. When the dumbbells touch the floor you will repeat the explosive drive to the top. Continue this for 12 total reps.
FLOW
0:00 – 2:30
12 Tempo Sumo Dumbbell Deadlifts @30X1 into a 30 second Hollow Hold
Rest the remainder of the time
2:30 – 5:00
Repeat for set 2. Rest the remainder of time
5:00 – 7:30
Repeat for set 3
Substitution
If you cannot perform the full hollow hold for 30 seconds, check out these different hollow hold progressions
Mayhem Moms
Every 2:30 x 3 Sets
12 Tempo Dumbbell Sumo Deadlifts @30X1
30 second Boat Hold
Minimal: Honeycrisp (Time)
10 rounds for Time:
10 Sit Ups
10 Dumbbell Push Press (2×50/35)
(RX+: change the Sit Ups to V-Ups)
Athletes Notes
Workout Strategy and Flow
Sit Ups – aiming for unbroken.
——if you are VERY proficient in sit ups, you can scale up to a V-Up
—–Do NOT complete v-ups if it is going to slow you down a lot. You should still be able to do 5-10 at a time.
Dumbbell Push Press – you should be able to do at least 5 at a time. We don’t want to set them down too often.
Remember VOLUME will add up. There are 100 reps of both movements.
Mayhem Moms
10 rounds for Time:
10 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
10 Seated Dumbbell Strict Press