Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
15 Reverse Snow Angels
5 Birddogs (each)
5 Deep Squat Thoracic Rotations (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
10 second Active Deadhang on Rig + 8 Hanging Shrugs + 1 Negative Strict Pull Up
Athletes Notes
5 minutes to move through this at a steady pace. Not for time.
Reverse Snow Angels
Birddog
Deep Squat with Rotations
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs + Strict Pull Up
Bodyweight Metcon
()
Bodyweight: Pulling Endurance (3 Rounds for time)
Strict Pull Up OR Towel Row OR Banded Bent Over Row Negatives
3 sets:
3 reps with max descent control
*aiming for 8-10+ seconds
-rest 1:30 between sets-
Then Perform:
6-5-4 Banded Pull ups or Towel Rows or Banded Bent Over Rows
-30 seconds rest between sets-
**See Workout Prep Notes for How to Score**
Athletes Notes
SCORING
Today we are going to be scoring the 3 sets of negatives only. You will score the time it takes you to complete the 3 negative reps each set. SugarWOD will combine your times to give you 1 big overall time. In today’s case, it will display longer times first since our goal is slow and controlled reps.
Demo Video
Negative Strict Pull Up
Towel Rows – your negative will be SLOWLY lowering yourself back to the extended arms position. Challenge yourself here. The more angle you have with these towel rows, the more challenging this will be because the more of your bodyweight you will be pulling.
Banded Bent Over Row – your negative will be SLOWLY re-extending your arms . The bigger/thicker the band, the harder this will be.
NOTE: Yes, if you have access to other equipment like TRX bands or ring rows, you are more than welcome to utilize these. We use towels since that is a house hold item everyone has OR bands because that is in the potential option of M30 equipment.
Flow
1st part) You will begin by performing a pull up, reaching your chin over the bar and then slowly controlling your descent down to work on the negative portion of the pull up. The goal here is to aim to get anywhere from 8-10 seconds on the descent back to full extension.
We will work on our grip by attempting to do all 3 of these controlled reps without our hands leaving the pull up bar. IF you must, you can break these into singles, but there should be NO rest in between. So jump right back up there.
Once you have performed at 3 reps. You will rest for 90 seconds. Repeating for a total of 3 sets.
2nd part) Following the 3 sets of 3, you will perform a slightly easier version of the pull ups (whether that is banded, towel rows, or banded bent over rows). If all you have access to is a band or a towel, try adjusting your feet to make it a slightly easier version for this part.
THE LAST PART WILL PERFORM LIKE THIS:
6 Banded Pull ups, rest 30 seconds, 5 banded pull ups, rest 30 seconds, 4 banded pull ups…DONE.
Scaled and Mayhem Moms
No modifications, as you should be able to select one of the options of either towel or banded bent over rows 🙂
Bodyweight: Strength (Checkmark)
Every 1:30 x 3 sets
5 Pause Cossack Squats (left)
5 Pause Cossack Squats (Right)
*pause for 2 seconds in bottom of squat
Athletes Notes
Demo Videos
Cossack Squat – pausing for 2 seconds at the bottom.
—–NOTE: Check out Scaled or Mayhem Moms if you need a potential alternative for this.
Flow
0:00 – 1:30 5 Pause Cossack Squats all on left, 5 pause cossack squats all on the right. Rest the time remaining.
1:30 – 3:00 Repeat for set 2, rest the time remaining.
3:00 – 4:30 Repeat for set 3
Backpack Option
Every 1:30 x 3 sets
5 Pause Backpack Cossack Squats (left)
5 Pause Backpack Cossack Squats (Right)
—pause for 2 seconds in bottom of squat
Scaled
Every 1:30 x 3 sets
5 Wall Assisted Cossack Squat (left)
5 Wall Assisted Cossack Squat (Right)
— No pause, just work through these with good form.
Mayhem Moms
Every 1:30 x 3 sets
5 Pause Wall Assisted Cossack Squat (left)
5 Pause Wall Assisted Cossack Squat (Right)
*pause for 2 seconds in bottom of squat
Minimal Metcon
()
Minimal: Pulling Endurance (3 Rounds for time)
Double Dumbbell Bent Over Row Negatives
3 sets:
5 reps with max descent control
*aiming for 8-10+ seconds
–rest 1:30 between sets-
Then Perform:
12-10-8
Alternating Dumbbell Bent Over Rows
-30 seconds rest between sets-
*See Workout Prep Notes for How to Score
**See Bodyweight for the Strict Pull Up version of this
Athletes Notes
DO NOT DO THIS VERSION AND THE BODYWEIGHT VERSION. YOU SHOULD CHOOSE ONE OR THE OTHER.
SCORING
Today we are going to be scoring the 3 sets of negatives only. You will score the time it takes you to complete the 5 negative reps each set. SugarWOD will combine your times to give you 1 big overall time. In today’s case, it will display longer times first since our goal is slow and controlled reps.
Demo Video
Double Dumbbell Bent Over Row – your negative will be SLOWLY lowering the dumbbell weight back to an extended arms position. Challenge yourself here. Aiming for 8-10 seconds. It is going to force you to be slow and intentional and REALLY focus on the movement.
then Alternating Double Dumbbell Rows – every arm counts as 1 rep. So left is 1, right is 2, left is 3…and so on.
Flow
1st part) You will begin by performing a dumbbell bent over row, pulling the dumbbells into the “top position” and then slowly controlling them down to work on the negative portion.
We will work on our grip by doing all 5 of these controlled reps without our hands leaving the pull up bar. The weight you select should be something you CAN DO the 5 unbroken with.
Once you have performed all 5 reps. You will rest for 90 seconds. Repeating for a total of 3 sets.
2nd part) Following the 3 sets of 5, you will perform Alternating Dumbbell Bent Over rows with no tempo, ideally with the same dumbbells from part 1.
PERFORM LIKE THIS:
12 Alternating Dumbbell Bent Over Rows, rest 30 seconds, 10 Alternating Dumbbell Bent Over Rows, rest 30 seconds, 8 Alternating Dumbbell Bent Over Rows…DONE.
Mayhem Moms
No modifications
Minimal: Strength (3 Rounds for weight)
Every 1:30 x 3 sets
5 Pause Dumbbell Cossack Squats (left)
5 Pause Dumbbell Cossack Squats (Right)
*pause for 2 seconds in bottom of squat
Athletes Notes
Scoring
Weight of single dumbbell used. You should be using the same dumbbell for BOTH directions.
Increase weight if you can or stick to same weight. Either way, be sure you can control the movement with the pauses
Demo Videos
Goblet Hold Cossack Squats – pausing for 2 seconds at the bottom.
—–NOTE: Check out Scaled or Mayhem Moms if you need a potential alternative for this.
Flow
0:00 – 1:30 5 Pause Cossack Squats all on left, 5 pause cossack squats all on the right. Rest the time remaining.
1:30 – 3:00 Repeat for set 2, rest the time remaining.
3:00 – 4:30 Repeat for set 3
Mayhem Moms
Every 1:30 x 3 sets
5 Pause Support Assisted Single Dumbbell Cossack Squats (left)
5 Pause Support Assisted Single Dumbbell Cossack Squats (Right)
*pause for 2 seconds in bottom of squat
Accessory
Finisher: “McIntosh” (Checkmark)
3 rounds:
20 second Single Leg Wall Sit (Left)
40 second rest
20 second Single Leg Wall Sit (Right)
40 second rest
Athletes Notes
Demo Videos
Single Leg Wall Sit – These are at 90 degrees. I am going to be honest. These will humble you real quick. 20 seconds is difficult, so if you need to scale, try scaling the time back before scaling the entire progression.
Substitution
If you cannot get at least 15 second holds on the single leg, then aim to raise your butt higher on the wall by doing a 20 second Single Leg Wall Sit at 60 Degrees
Scaled or Mayhem Moms
3 rounds:
20 second Wall Sit
40 second rest
20 second Wall Sit
40 second rest
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Pigeon Stretch (each)
:30 Couch Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Pigeon Stretch