Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Shorter today because of Extended Warm Up
3 Rounds:
20 seconds of Jumping Jacks
20 seconds of Dynamic Squat Stretch
20 seconds of Inchworm to Push Up
Athletes Notes
Jumping Jacks
Dynamic Squat Stretch
Inchworm to Pushup or Modified Inchworm
Extended Warm Up (Checkmark)
AMRAP 6 Minutes
10 Deadbug Floor Angels
5 1-and-1/4 Air Squats
5 Bodyweight Windmills or Dumbbell Windmills (each)
60 seconds of No Push Up Burpees
Athletes Notes
Dead Bug Floor Angel
1 and ¼ Air Squat
Bodyweight Windmill or Dumbbell Windmill
No Push Up Burpees aka Up Downs
Bodyweight Metcon
()
Bodyweight: Red Delicious (4 Rounds for time)
4 sets:
8-10-12
Burpees to Target
X-Jumps (no jump)
Jumping Air Squats
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Stay moving here!
Our focus is going to be to get better at these movements and this time domain. Focus on staying consistent over the 4 sets. Even if that means being a little bit conservative in the first set in order to maintain the same across all 4 sets. I would rather than then a SUPER fast set 1 and 2 and you slow way down in 3 and 4.
Burpee to Target – the target can be anything that forces you to jump. A door way, a tree branch, a spot on the wall, etc.
X-Jumps No Jump – remember these are like an invisible dumbbell snatch. It should be a hinge of the hips NOT a squat.
Jumping Air Squats
FLOW
8 Burpees to Target, 8 X-Jumps (no jump), 8 Jumping Air Squats, 10 Burpees to Target, 10 X-Jumps (no jump), 10 Jumping Air Squats, 12 Burpees to Target, 12 X-Jumps (no jump), 12 Jumping Air Squats
-rest 2:00-
Repeat for set 2
-rest for 2:00-
Repeat for set 3
-rest for 2:00-
Repeat for final set.
Scaled
4 sets:
8-10-12
Elevated Up Down with Jump
X-Jumps No Jump
Squat to Chair
-rest 2:00 between sets-
Mayhem Moms
4 sets:
8-10-12
Modified Burpee
X-Jumps No Jump
Air Squat with Rise
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Red Delicious (4 Rounds for time)
4 sets:
4-6-8
Single Dumbbell Devil Press (left)
Single Dumbbell Thruster (left)
Single Dumbbell Devil Press (right)
Single Dumbbell Thruster (right)
-rest 2:00 between sets-
(RX: 50/35)
Athletes Notes
Workout Strategy and Flow
Stay moving here!
The dumbbell weight you select should NOT be a limiting factor here. If anything slightly slows you down, it should be your lungs.
Our focus is going to be to get better at these movements and this time domain. Focus on staying consistent over the 4 sets. Even if that means being a little bit conservative in the first set in order to maintain the same across all 4 sets. I would rather you do that then have a SUPER fast set 1 and 2 and you slow way down in 3 and 4.
Single Dumbbell Devil Press – remember this is a combination between a burpee and a dumbbell snatch. You will NOT alternate arms as seen in the video. Complete all on 1 side before moving on to the thruster.
Single Dumbbell Thruster
FLOW
4 Single Dumbbell Devil Press (left), 4 Single Dumbbell Thruster (left), 4 Single Dumbbell Devil Press (right), 4 Single Dumbbell Thruster (right) , 6 Single Dumbbell Devil Press (left), 6 Single Dumbbell Thruster (left), 6 Single Dumbbell Devil Press (right), 6 Single Dumbbell Thruster (right), 8 Single Dumbbell Devil Press (left), 8 Single Dumbbell Thruster (left), 8 Single Dumbbell Devil Press (right), 8 Single Dumbbell Thruster (right)
-rest 2:00-
Repeat for set 2
-rest for 2:00-
Repeat for set 3
-rest for 2:00-
Repeat for final set.
Mayhem Moms
4 sets:
4-6-8
Modified Single Arm Dumbbell Devil Press (left)
Single Dumbbell Thruster (left)
Modified Single Arm Dumbbell Devil Press (right)
Single Dumbbell Thruster (right)
-rest 2:00 between sets-
Bonus Stretching (No Measure)
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes
Pancake Stretch
Child’s Pose