Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
30 seconds of Jumping Jacks
10 Prone Y Raises
5 Thread the Needles (each)
5 Single Leg Glute Bridges (each)
(minimal only: 3 Single Dumbbell Push Press -each)
Athletes Notes
Jumping Jacks
Prone Y Raises
Thread the Needle
Single Leg Glute Bridges
Single Dumbbell Push Press
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Bodyweight + Minimal: Strength (Checkmark)
Every 2 Minutes x 3 Sets
10 Pause Clamshell Side Plank Hip Thrusts* (each)
*pause for 2 seconds at top
Athletes Notes
Demo Video
Clamshell Side Plank Hip Thrust – with your knees at a 90 degree angle, focus on the muscle group being worked. You should feel this in your side glutes. The motion of this should be bending the hip, then extending the hip.
Pause for 2 seconds at the top of the movement. Use a clock to be sure it is actually 2 seconds. 😉
Flow
0:00 – 2:00 Complete 10 pause clamshell side plank hip thrusts on the left side, then 10 on the right side. Rest in the time remaining.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Scaled
Every 2 Minutes x 3 Sets
10 Pause Knee Side Plank Hip Dip (each)
Mayhem Moms
Every 2 Minutes for 3 Sets
10 Pause Clamshell Side Plank Hip Thrust (each)
If you cannot complete the Clamshell Side plank Hip thrusts, or are having trouble with the concept of the movement, switch to Knee Side Plank Hip Dip still aiming to pause for 2 seconds at the top each rep.
Bodyweight Metcon
Bodyweight: Peter Parker (4 Rounds for weight)
EMOM 16 Minutes
Minute 1: 12 No-Push Up Burpees
Minute 2: 50ft Handstand Walk or 100ft Low Bear Crawl
Minute 3: Max Pike Push Ups, Kipping Handstand Push Ups, OR Banded Strict Press
Minute 4: Rest
Score = ONLY Minute 3 Max reps!!!
Athletes Notes
Scoring
Today we are only scoring the minute 3 max reps – whether that is pike push ups, kipping handstand push ups or banded strict press!
Workout Strategy and Flow
Today we have an EMOM which means Every Minute on the Minute.
We will have a built in minute of rest each round, with 4 rounds total.
The goal should be to have at least 20 seconds of rest in minute 1 and 2 to rest/transition and then complete minute 3 ideally with little to no rest.
No Push Up Burpee a.k.a Up Down
Handstand Walk OR LOW Bear Crawl
Pike Push Up OR Kipping Handstand Push Up OR Banded Strict Press
Substitution
If you don’t have the skill yet for the pike push up/kipping handstand push up and don’t have access to a band, then let’s scale that movement to one of the following:
Pike Shoulder Taps (count as L+R=1)
Incline Push Ups
If you cannot perform a handstand walk or low bear crawl due to space, then scale to either 3 Wall Walk or Modified Inchworm .
If you cannot perform the handstand walk or low bear crawl skill yet but have the space, try raising your hips to a higher bear crawl or try completing some Bear Crawl Alternating Shoulder Taps (count as L+R=1)
Scaled
EMOM 16 Minutes
Minute 1: 12 Elevated Up Down with Jump
Minute 2: 100ft of Higher Bear Crawl or try completing some Bear Crawl Alternating Shoulder Taps (count as L+R=1)
Minute 3: Max Banded Strict Press or Crush Grip Object Strict Press
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: 12 No Push Up Burpee a.k.a Up Down
Minute 2: 3 Modified Inchworm OR 100ft LOW Bear Crawl
Minute 3: Max Banded Strict Press or Pike Shoulder Taps (count as L+R=1)
Minute 4: Rest
Minimal: Peter Parker (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 12 No-Push Up Burpees
Minute 2: 50ft Handstand Walk or 100ft Low Bear Crawl
Minute 3: Max Dumbbell Push Press (2×50/35)
Minute 4: Rest
Score = ONLY Push Press reps.
Athletes Notes
Scoring
Today we are only scoring the minute 3 max reps of Dumbbell Push Press
Workout Strategy and Flow
Today we have an EMOM which means Every Minute on the Minute.
We will have a built in minute of rest each round, with 4 rounds total.
The goal should be to have at least 20 seconds of rest in minute 1 and 2 to rest/transition and then complete minute 3 ideally with little to no rest.
No Push Up Burpee a.k.a Up Down
Handstand Walk OR LOW Bear Crawl
Double Dumbbell Push Press
Substitution
If you cannot perform a handstand walk or low bear crawl due to space, then scale to either 3 Wall Walk or Modified Inchworm .
If you cannot perform the handstand walk or low bear crawl skill yet but have the space, try raising your hips to a higher bear crawl or try completing some Bear Crawl Alternating Shoulder Taps (count as L+R=1).
Mayhem Moms
EMOM 16 Minutes
Minute 1: 12 No Push Up Burpee a.k.a Up Down
Minute 2: 3 Modified Inchworm OR 100ft LOW Bear Crawl
Minute 3: Max Seated Dumbbell Strict Press
Minute 4: Rest