Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
10 Alternating Bodyweight Single Leg RDL
20 seconds of High Knees
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Bodyweight Single Leg RDL
High Knees
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Bodyweight + Minimal: Strength (4 Rounds for time)
Push Ups
4 sets of:
5 push ups with max descent control*
*Aiming for 7+ seconds
-rest 60-90 seconds between sets-
**Score = time (In today’s case, the longer it takes the better)
***All 5 should be done unbroken. Scale style of push up if needed.
Athletes Notes
Scoring
Similar to last week, when we scored our negative pull ups/dumbbell bent over row…..we are going to be scoring the time it takes us to complete the 5 unbroken push ups with the controlled descent.
Demo Video
Push Ups with descent control aka Eccentric Push Ups
Our goal here is aiming for 7+ seconds of a descent. I realize that can be extremely challenging. So the minimum seconds before scaling is 4 second descent.
As it mentions on the whiteboard, these 5 reps should be done with no break in between
IMPORTANT NOTE —please remember to breathe!! When doing these it can be easy to hold your breath or forget to breath – we do not want that.
Flow
Complete 5 reps with controlled descent, without stopping. Rest for 60-90 seconds between sets.
Repeat for 4 total sets.
Substitution Options
If you cannot control yourself down for at least 4+ seconds and complete the 5 push ups without stopping, then let’s scale to a push up progression that allows it! 🙂 I would rather you scale and work on getting better with amazing form, then not.
Scaling Options in order of hardest to easiest
1) Knee Push Ups
2) Incline Push Ups
3) Elevated Knee Push Ups
Scaled
4 sets of:
5 Elevated Knee Push Ups with max descent control*
*Aiming for 4+ seconds
-rest 1:00 between sets-
Mayhem Moms
4 sets of:
5 Knee Push Ups OR Incline Push Ups with max descent control*
*Aiming for 7+ seconds
-rest 1:00 between sets-
Bodyweight Metcon
Bodyweight: Steven Rogers (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
200m Run
20 Bodyweight Sumo Deadlift High Pulls or Banded Sumo Deadlift High Pull
Athletes Notes
Scoring
For simplicity, we will mark every meter as 1 rep.
So if I make it through 4 whole rounds and then complete 100m in the 5th round when the time runs out, my score would be 4 + 100.
Workout Strategy and Flow
Reminder that AMRAP = As many rounds/reps as possible in the time allotted. Today our time is 10 minutes.
Run —- we want to push the pace on these runs since we only have 10 minutes of work, but towards the final 50m, slow down a bit to control your breathing so you can get right to the sumo deadlift high pull work.
Bodyweight Sumo Deadlift High Pull OR Banded Sumo Deadlift High Pulls – Aim to complete these in 2 sets of 10, only resting about 3-5 seconds between sets. Doing 20 reps unbroken would be awesome, but I don’t want you to do that in round 1 and then it slows you down the rest of the time.
Substitution
To best sub the run, we would recommend completing a 1:00 of High Knees OR High Knees to Jumping Jacks OR Skipping in Place
Backpack Option
AMRAP 10 Minutes
200m Backpack Run
20 Backpack Sumo Deadlift High Pull
Scaled
AMRAP 10 Minutes
1:00 of Standing Marches
20 Bodyweight RDL or Bodyweight RDL Wall Tap
Mayhem Moms
AMRAP 10 Minutes
1:00 of Controlled High Knees to Jumping Jacks OR Skipping in Place
20 Bodyweight Sumo Deadlift High Pull OR Banded Sumo Deadlift High Pulls
Minimal Metcon
Minimal: Steven Rogers (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
200m Run
10 Single Arm Dumbbell Sumo Deadlift High Pull (left) (50/35)
10 Single Arm Dumbbell Sumo Deadlift High Pull (right) (50/35)
Athletes Notes
Scoring
For simplicity, we will mark every meter as 1 rep.
So if I make it through 4 whole rounds and then complete 100m in the 5th round when the time runs out, my score would be 4 + 100.
Workout Strategy and Flow
Reminder that AMRAP = As many rounds/reps as possible in the time allotted. Today our time is 10 minutes.
Run —- we want to push the pace on these runs since we only have 10 minutes of work, but towards the final 50m, slow down a bit to control your breathing so you can get right to the sumo deadlift high pull work.
Single Arm Sumo Deadlift High Pulls – this movement is going to rely on your power output. We want to generate the power and drive that dumbbell up off the ground using our HIPS, not our back. Get that elbow high. Ideally you are completing 10 of these without stopping, then take a short 3-5 second break as you transition to the other arm for the 10 there.
Substitution
To best sub the run, we would recommend completing a 1:00 of High Knees OR High Knees to Jumping Jacks OR Skipping in Place
Mayhem Moms
AMRAP 10 Minutes
1:00 of Controlled High Knees to Jumping Jacks OR Skipping in Place
10 Single Arm Sumo Deadlift High Pulls (left)
10 Single Arm Sumo Deadlift High Pulls (right)
—-IF YOU NEED TO, elevate the dumbbell so you don’t have to bend down as far 🙂
Bonus Stretching (No Measure)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose