Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Jump Rope (style you’re doing in metcon)
5 Elbow to Floor Stretches (each)
5 Dynamic Squat Stretches with Pause*
30 seconds of Bodyweight Reverse Lunges
*Pause for 2 seconds in bottom of squat position
**Minimal – add single Dumbbell to Reverse Lunges in final 2 minutes of Warm Up
Athletes Notes
Elbow to Floor Stretch with Rotation
Dynamic Squat Stretch
Bodyweight Step Back Lunge
Bodyweight Metcon
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Bodyweight: Line Hop Capacity (Time)
Line Hops for Time:
30% – 40% – 50% – 60% – 50% – 40% – 30%
*If you don’t have a test # see the workout prep notes.
Athletes Notes
IMPORTANT NOTE
Each percentage must be completed unbroken. If you trip up, you must start that # over again.
Yes, you must stop after each percentage to reset before the next percentage.
Flow
I enjoy using percentages because it allows us to work with numbers that are more specific to our individual skill set/ability. Some of our test numbers may have been 150 while others may have gotten 60. No matter what someone else got on the test, when we work with percentages it allows us to do specific progression work that will be tailored to the rep range we need.
Take your test # from Jan. 4th and do some math. If I got 50 last week, my for time workout today would be: 15 – 20 – 25 – 30 – 20 – 15 – 10. If I trip up on the 25, then I need to repeat 25 until I can do it unbroken.
DON’T WORRY! If you weren’t here for Test week and don’t know your max line hops in 60 seconds, you can base your workout today on these numbers and still get a great workout:
Option 1 – Advanced = 30 – 40 – 50- 60 – 50 -40 – 30
Option 2 – Intermediate = 15 – 20 – 25 – 30 – 25 – 20 – 15
Option 3 – Beginner = 9 – 12 – 15 – 18 – 15 – 12 – 9
Demo Videos
Line Hops
Scaled
Object Toe Taps
For Time:
30%- 40%-50%-60%-50%-40%-30%
Mayhem Moms
Slow and Controlled Line Hops or Slow and Controlled Plate Hops
For Time:
30%- 40%-50%-60%-50%-40%-30%
Bodyweight: Tony Stark (Time)
For Time:
30 Bodyweight Reverse Lunge
60 Sit Ups
20 Air Squat
40 Sit Ups
10 Bodyweight Reverse Lunge + Air Squat (L+R+Squat = 1)
20 Sit Ups
Athletes Notes
Workout Strategy and Flow
This one is going to be QUICK.
You will notice that the leg focused work goes down in reps (30-20-10) but the movement itself will build to a more complex movement. The sit ups will also go down in reps (60-40-20).
Demo Videos
Bodyweight Reverse Lunge
Sit Ups
Air Squats
Reverse Lunge + Air Squat – be sure you count these correctly. 1 rep is a left leg reverse lunge, a right leg reverse lunge and a squat. You have 10 total of those.
Scaling Up
***IF you are feeling extra spicy and know for a fact that you can do at least 15+ reps of V-ups unbroken, you can scale up the 60-40-20 sit-up reps to 60-40-20 V-Ups .
Backpack Option
For Time:
30 Backpack Stepback Lunges
60 Backpack Sit Up
20 Backpack Back Squat
40 Backpack Sit Up
10 Backpack Stepback Lunges + Backpack Back Squat (L+R+Squat = 1)
20 Backpack Sit Up
Scaled
For Time:
30 Wall Assisted Step Back Lunges
60 Quarter Sit Ups
20 Squat to Chair
40 Quarter Sit Ups
10 Wall Assisted Step Back Lunges
10 Squat to Chair
20 Quarter Sit Ups
Mayhem Moms
For Time:
30 Bodyweight Reverse Lunge
60 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 Air Squats
Quarter Sit Ups or Pelvic Tilts
10 Reverse Lunge + Air Squat – L+R+Sq.=1
20 Quarter Sit Ups or Pelvic Tilts
—-if you feel off balance doing the reverse lunges, we would recommend doing half Bodyweight Split Squat each leg
Minimal Metcon
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Minimal: Jump Rope Capacity (Time)
Jump Rope Version you did on test day (January 4th)
Double Unders/Single Unders/ Crossovers For Time:
30% – 40% – 50% – 60% – 50% – 40% – 30%
See notes for ALL details on how this works.
—- If you don’t have a test #, see notes
—- If your test # is greater than 150 reps, see notes
Athletes Notes
IMPORTANT NOTES
Each percentage must be completed unbroken. If you trip up, you must start that number over again.
Yes, you must stop after each percentage to reset before starting the next percentage.
Flow
I enjoy using percentages because it allows us to work with numbers that are more specific to our individual skill set/ability. Some of our test numbers may have been 100 while others may have gotten 20. No matter what someone else got on the test, when we work with percentages it allows us to do specific progression work that will be tailored to the rep range we need.
Take your test # from January 4th and do some math. If I got 50 last week, my for time workout today would be: 10 – 15 – 20 – 25 – 20 – 15 – 10. If I trip up on the 25, then I need to repeat 25 until I can do it unbroken.
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 these numbers and still get a great workout:
Option 1 – Advanced = 30 – 40 – 50 – 60 – 50 -40 – 30
Option 2 – Intermediate = 15 – 20 – 25 – 30 – 25- 20 – 15
Option 3 – Beginner = 9 – 12 – 15 -18 – 15- 12 – 9
IF YOUR TEST # EXCEEDED 150
First off, you’re amazing! But for the sake of your calves and achilles, please don’t follow your percentages but instead follow this rep scheme. (taken from a 150 max) 45-60-75-90-75-60-45
Demo Videos
Double Unders OR Single Under Crossovers OR Single Unders
Mayhem Moms
See the Bodyweight option for the Mayhem Moms Line Hop version of this 🙂
Minimal: Tony Stark (Time)
For Time:
30 Dumbbell Goblet Reverse Lunge (50/35)
60 Sit Ups
20 Dumbbell Goblet Squat (50/35)
40 Sit Ups
10 Dumbbell Goblet Reverse Lunge + Squat (L+R+Squat=1)(50/35)
20 Sit Ups
Athletes Notes
Workout Strategy and Flow
This one is going to be QUICK.
You will notice that the leg focused work goes down in reps (30-20-10) but the movement itself will build to a more complex movement. The sit ups will also go down in reps (60-40-20).
Demo Videos
Goblet Reverse Lunge – alternating legs each rep!!!
Sit Ups
Dumbbell Goblet Squat
Dumbbell Goblet Reverse Lunge + Squat – be sure you count these correctly. 1 rep is a left leg reverse lunge, a right leg reverse lunge and a squat. You have 10 total of those.
Scaling Up
*IF you are feeling extra spicy and know for a fact that you can do at least 15+ reps of V-ups unbroken, you can scale up the 60-40-20 sit-up reps to 60-40-20 V-Ups .
Mayhem Moms
For Time:
30 Goblet Reverse Lunge
60 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
20 Dumbbell Goblet Squat
40 Quarter Sit Ups or Pelvic Tilts
10 Dumbbell Goblet Reverse Lunge + Squat – L+R+Sq.=1
20 Quarter Sit Ups or Pelvic Tilts
—-if you feel off balance doing the reverse lunges, we would recommend doing half Dumbbell Split Lunge each leg
Bonus Stretching (No Measure)
1:00 Runners Stretch aka Standing Quad Stretch (each side)
1:00 Standing Wall Calf Stretch (each side)
Athletes Notes
Runners Stretch aka Standing Quad Stretch
Standing Wall Calf Stretch