Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Ankle Circles (each direction – each)
10 Leg Swings (forward and backward – each)
10 Single Leg Calf Raises (each)
20 seconds of Shoulder Swimmers
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Single Leg Calf Raises
Shoulder Swimmers
()
()
Bodyweight + Minimal: Strength (Checkmark)
Every 2 Minutes x 3 sets
10 Prone IYTs
immediately into
15 Slow Reverse Snow Angels
**This is also a great shoulder primer for what is to come!
Athletes Notes
Demo Videos
Getting these shoulders nice and warmed up.
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Reverse Snow Angels – go slow here! Be intentional with this movement. But don’t stop until you have done 15
Flow
0:00 – 2:00 Complete 10 Prone Is, 10 Prone Ys, 10 Prone Ts ….then move immediately into 15 Slow Reverse Snow Angels. Rest the time remaining.
2:00 – 4:00 Repeat for set 2, rest the time remaining.
4:00 – 6:00 Repeat for set 3.
Scaled and Mayhem Moms
Every 2 minutes x 3 sets
10 Standing IYTs (10 reps of each)
immediately into
15 Shoulder Swimmers – these are standing as well.
Bodyweight Metcon
Bodyweight: Line Hop Capacity (Time)
For Time:
10 sets of 30% of your Line Hop Test #
-no rest, but you must reset between each set-
**See workout prep notes if you don’t have a test number!
(Test was on January 4th)
Athletes Notes
If you got more than 150 reps on your test #, then for the sake of your calves, please complete 10 sets of 45 reps.
Demo Videos
Line Hops
Flow
Calculate what your 30% of your Line Hop Test # is from our test on Jan. 4th Then Complete 10 sets of that.
For example, if my test # was 100. Then my 30% is 30 reps.
I will do 10 sets of 30 reps. I must stop jumping and reset between each set of 30.
The goal is to see how quickly we can finish all 10 sets.
IF YOU DO NOT HAVE A TEST #:
DON’T WORRY If you weren’t here for Test week and don’t know how many line hops you can do in 60 seconds, you can base your workout today on this number and still get a great workout:
Option 1 – Advanced = 30
Option 2 – Intermediate = 15
Option 3 – Beginner = 9
Scaled
10 sets of 30% of Object Toe Taps Test #
-no rest, but you must reset between each set.
Mayhem Moms
10 sets of 30% of Slow and Controlled Line Hops or Slow and Controlled Plate Hops Test #
-no rest, but you must reset between each set-
Minimal Metcon
Minimal: Jump Rope Capacity (Time)
Choose the version you did on Test Day (January 4th)
For Time:
10 sets of 30% of your Jump Rope Test #
-no rest, but you must reset between each set-
**See workout prep notes if you don’t have a test number!
**If you got more than 150 reps in the test, see notes.
Athletes Notes
If you got more than 150 reps on your test #, then for the sake of your calves, please complete 10 sets of 45 reps.
Demo Videos
Double Unders OR Single Under Crossovers OR Single Unders
Flow
Calculate what your 30% of your Jump Rope Test # is from our test on Jan. 4th Then Complete 10 sets of that.
For example, if my test # was 100. Then my 30% is 30 reps.
I will do 10 sets of 30 reps. I must stop the jump rope and reset between each set of 30.
The goal is to see how quickly we can finish all 10 sets.
IF YOU DO NOT HAVE A TEST #:
DON’T WORRY If you weren’t here for Test week and don’t know your max Double Under / Single Under Crossover or Single Under #, you can base your workout today on this number and still get a great workout:
Option 1 – Advanced = 30 reps
Option 2 – Intermediate = 15 reps
Option 3 – Beginner = 9 reps
Mayhem Moms
See the Bodyweight option for the Mayhem Moms Line Hop version of this 🙂
Acccessory
Core Finisher (Checkmark)
4 sets:
30 second High Plank
30 second Side Plank (Left)
30 second Side Plank (right)
-rest 1 minute between sets-
Total Time: 9 Minutes (including rest)
Athletes Notes
THIS LOOKS FAMILIAR BECAUSE WE SAW THIS ON THURSDAY JANUARY 4. WITH 20 SECONDS. This time we are doing 30 seconds.
Flow
0:00 – 0:30 High Plank Hold
0:30 – 1:00 Side Plank Left
1:00 – 1:30 Side Plank Right
1:30 – 2:30 Complete Rest
—-repeat for a total of 4 sets.
Demo Videos
High Plank Hold
Side Plank
Scaled and Mayhem Moms
4 sets:
30 second Knee Plank
30 second Knee Side Plank (Left)
30 second Knee Side Plank (right)
-rest 60 seconds between sets-