Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Time through:
25 Tibialis Raises
25 Calf Raises
25 seconds of Downward to Upward Dog Transitions
….then 3 rounds of:
20 Line Hops or Single Unders
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Downward to Upward Dog Transitions
If you don’t have the space to do the warm up as written, then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of High Knees to Lateral Shuffle
Line Hops or Single Unders
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
()
Bodyweight + Minimal: Gala (AMRAP – Reps)
EMOM 20 Minutes (:45 on; :15 off)
Minute 1: Shuttle Runs (50ft)
Minute 2: High Plank Hold
Minute 3: Line Hops or Single Unders
Minute 4: Alternating Leg V-Ups
*Score = Total Reps.
This is a lot to keep track of with little time to write things down, so if you just want to focus on movement and not counting reps, then score as “0” for the day.
Athletes Notes
Scoring
Score = Total Reps.
——–This is a lot to keep track of with little time to write things down, so if you just want to focus on movement and not counting reps, then score as “0” for the day.
Workout Strategy and Flow
This is intended to be a long aerobic style workout. I don’t want you to go full throttle for 20 minutes. Instead I want you moving at a sustainable pace
You will notice that there is no built in minute rest like you may usually see in our EMOMs.
Shuttle Run – down 25ft and back 25ft for 1 rep (if you are keeping score)
High Plank Hold
Line Hops OR Single Unders
Alternating Leg V-Up
FLOW
0:00 – 0:45 Complete shuttle runs (ideally without stopping)
0:45 – 1:00 Rest and transition
1:00 – 1:45 Complete a high plank hold (ideally without dropping)
1:45 – 2:00 Rest and transition
2:00 – 2:45 Complete Line Hops OR Single Unders (ideally without stopping)
2:45 – 3:00 Rest and transition
3:00 – 3:45 Complete Alternating Leg V-Ups (ideally without stopping)
3:45 – 4:00 Rest and transition
repeat this for 5 rounds, 20 total minutes
Substitution
If you don’t have a place to do the shuttle runs, we recommend: High Knees to Lateral Shuffle
Scaled
EMOM 20 Minutes (:45 on; :15 off)
Minute 1: Standing Marches
Minute 2: Knee Plank
Minute 3: Object Toe Taps
Minute 4: Seated Toe Taps
Mayhem Moms
EMOM 20 Minutes (:45 on; :15 off)
Minute 1: High Knees to Lateral Shuffle
Minute 2: High Plank Hold
Minute 3: Slow and Controlled Line Hops
Minute 4: Modified Alternating Leg V Ups