Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Samson Lunges (each)
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Ankle Circles
Samson Lunge Stretches
Line Hops or Single Unders
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Bodyweight + Minimal: Carol Danvers (3 Rounds for reps)
Tabata x 8 Rounds
(20 seconds on; 10 seconds off)
Box Step Ups (24”/20”)
-rest 1:00-
Tabata x 8 Rounds
(20 seconds on; 10 seconds off)
Line Hops OR Single Unders
-rest 1:00-
Tabata x 8 Rounds
(20 seconds on; 10 seconds off)
Alternating Leg V-Ups
Athletes Notes
Scoring
Set 1 = TOTAL Box Step Ups
Set 2 = TOTAL Line Hops OR Single Unders
Set 3 = TOTAL Alternating Leg V-Ups
Workout Strategy and Flow
This is meant to be a good, sweaty one that just gets you moving.
Feel free to use today as an opportunity to just move and shake out some of the soreness.
Remember on this style of workout, we want to move the entire 20 seconds of work and only rest during the 10 second designated rest windows. If you are finding yourself resting during the 20 second windows, try scaling the movement (seen below) to allow for constant movement.
1) Box Step Up
2) Line Hops or Single Unders
—–yes single unders, even if you have the ability to do Double Unders. We are working on volume here.
3) Alternating Leg V-Up
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Box Step Ups as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Box Step Ups as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Box Step Ups as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Box Step Ups as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Box Step Ups as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Box Step Ups as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Box Step Ups as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Box Step Ups as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Line Hops / Single Unders
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Alternating Leg V-Ups
Scaled
Tabata x 8 Rounds
(20 seconds on; 10 seconds off)
Step Up to Surface
-rest 1:00-
Tabata x 8 Rounds
(20 seconds on; 10 seconds off)
Object Toe Taps
-rest 1:00-
Tabata x 8 Rounds
(20 seconds on; 10 seconds off)
Seated Toe Taps
Mayhem Mom
Tabata 8 rounds (:20 on/:10 off) of:
Box Step Up or Lunge to Hip Extension (if doing lunge to hip extension do 10 seconds on the right, 10 seconds on the left)
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Slow and Controlled Line Hops or Plate Lateral Hop Over
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Alternating Leg V Ups