Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
15 seconds of Standing Marches
10 Deadbug Floor Angels
5 Jumping Split Squats (all on left, then all on right)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 Hanging Shrugs + 1 Strict Pull Up with Pause at Top
Athletes Notes
Standing Marches
Dead Bug Floor Angel
Jumping Split Squats
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
If doing strict pull ups: Hanging Shrugs
Bodyweight Metcon
()
Bodyweight: Pulling Endurance (AMRAP – Reps)
Strict Pull Up or Towel Row or Banded Bent Over Row
Complete the following:
1 set of: 35% of your Max Effort
-rest 1:00 between sets-
2 sets of 25% of your Max Effort
-rest 1:00 between sets–
3 sets of 20% of your Max Effort
-rest 1:00 between sets-
-Rest 1:00-
45 seconds of Max Kipping Pull Up, Banded Pull Ups, Towel Rows or Banded Bent Over Rows
Score = ONLY # of reps in 45 seconds
Athletes Notes
THIS LOOKS FAMILIAR BECAUSE WE DID SOMETHING SIMILAR ON 1/10/24 BUT WE DID A MAX OF 30 SECONDS…THIS IS MAX OF 45 SECONDS.
Scoring
As seen on the whiteboard, the only thing we are logging as our score today is the max # of kipping / banded pull ups or towel rows or banded bent over rows that we get in the final 45 second part of this workout. Please comment the numbers you used in the percentages part of the workout.
Flow
Today we are working with the Max Effort number you got in the test week max unbroken test of PAUSE Strict Pull Ups, PAUSE towel rows or PAUSE Banded Bent Over Rows
1 set of 35%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
Complete 45 seconds of max Kipping or Banded Pull Ups, Towel Rows or Banded Bent Over Rows.
IF YOU DID NOT COMPLETE THE TEST (Week of 1/1) AND DO NOT KNOW YOUR CURRENT MAX EFFORT SET OF THIS MOVEMENT then here are the recommend rep ranges for today. Choose your # based on the ability to complete these unbroken….. 1 set of 3-6 reps, 2 sets of 2-5 reps, 3 sets 1-4 reps.
Demo Videos
Strict Pull Up or Towel Rows or Banded Bent Over Row
IF PERFORMING PULL UPS CLICK HERE FOR EFFICIENCY TIPS
The style you choose for the final 45 seconds should be something that is an easier version of what you did in the max effort portion.
Kipping Pull Up or Band Assisted Pull Ups- 1 Foot
If you did strict pull ups and you have the skill to kip, then you’ll do kipping pull ups.
If you did strict pull ups and you don’t have the skill to kip yet, then you can do banded pull ups.
If you did banded or towel rows, to make the 45 second version slightly easier, change your resistance band or angle you use for the row to be a little less challenging.
Note: Yes, if you have access to Ring Rows or TRX you can use those rather than a band or towel, but we don’t program them here because they are not on our equipment list. 🙂
Scaled and Mayhem Moms
No modification – complete as written with whatever style of pulling feels best for you, whether that is an assisted pull up, towel row or banded row.
Bodyweight: Strength (Checkmark)
“Bruce Wayne”
Every 3 minutes x 3 sets:
5 1-and-¼ Bulgarian Split Squat (each)
30 second Copenhagen Hold (each)
Athletes Notes
Demo Videos
Bodyweight 1-and-1/4 Bulgarian Split Squat : Back foot is elevated here and we are completing ALL 5 on 1 side before switching to the other side.
Can scale to Bodyweight Split Squat with BOTH feet on the ground if balance is an issue. Still doing the 1-and-1/4 reps here!
If balance is really an issue, take away the quarter part and just do 5 reps slow and controlled reps.
Copenhagen Holds
RX VERSION = Full Copenhagen Plank
Scale to 30 seconds of Half Copenhagen Plank
OR scale to 30 seconds of Knee Side Plank + Leg Lift
Flow
0:00 – 3:00 Complete 5 1-and-1/4 Bulgarian Split Squats on the left, then 5 on the right, then 30 second Copenhagen Hold on the Left and 30 second Copenhagen Hold on the right. Rest the time remaining
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Scaled
Every 3 minutes x 3 sets
5 Wall Assisted Split Squats (each) – focus here on just moving nicely through these.
30 second Knee Side Plank (each)
Mayhem Moms
Every 3 minutes x 3 sets:
5 Bulgarian Split Squat Explanation (each) – these are without the pulse. I want you to work on balance here and just aim for slow and controlled reps. If you need to switch to Bodyweight Split Squat with both feet on the ground, you can
30 second Full Copenhagen Plank or Half Copenhagen Plank (each) OR Knee Side Plank + Leg Lift
Minimal Metcon
()
Minimal: Pulling Endurance (AMRAP – Reps)
Double Dumbbell Bent Over Rows
Complete the following:
1 set of: 35% of your Max Effort
-rest 1:00 between sets-
2 sets of 25% of your Max Effort
-rest 1:00 between sets–
3 sets of 20% of your Max Effort
-rest 1:00 between sets-
-Rest 1:00-
45 seconds of Max Crush Grip Dumbbell Bent Over Row
Score = ONLY # of reps in 45 seconds
Athletes Notes
Scoring
As written on the whiteboard, your score is ONLY the # of crush grip dumbbell bent over rows that you get in the final 45 seconds. Please comment in your score box the numbers you used for your percentages
Flow
Today we are working with the Max Effort Number you got in the test weeks max unbroken test of PAUSE double dumbbell bent over rows.
1 set of 35%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
Complete 45 seconds of max Crush Grip Dumbbell Bent Over Row
IF YOU DID NOT COMPLETE THE TEST (WEEK OF 1/1) AND DO NOT KNOW YOUR CURRENT MAX EFFORT SET OF THIS MOVEMENT then here are the recommend rep ranges for today. Choose your # based on the ability to complete these unbroken….. 1 set of 5-7 reps, 2 sets of 4-6 reps, 3 sets 3-5 reps.
Demo Videos
Double Dumbbell Bent Over Row
Crush Grip Dumbbell Bent Over Row
Mayhem Moms
No modification, complete as written 🙂
Minimal: Strength (3 Rounds for weight)
“Bruce Wayne”
Every 3 minutes x 3 sets:
5 1-and-¼ Dumbbell Bulgarian Split Squat (each)
30 second Copenhagen Hold (each)
Athletes Notes
Demo Videos
Single Dumbbell 1-and-1/4 Bulgarian Split Squat You may hold the dumbbell anyway that is comfortable for you (goblet or in the opposite hand of the foot that is on the ground) : Back foot is elevated here and we are completing ALL 5 on 1 side before switching to the other side.
Can scale to Single Dumbbell Split Lunge with BOTH feet on the ground if balance is an issue. Still doing the 1-and-1/4 reps!!
If balance is really an issue, take away the quarter part and just do 5 reps slow and controlled reps.
Copenhagen Holds
RX VERSION = Full Copenhagen Plank
——Scale to 30 seconds of Half Copenhagen Plank
—– OR Scale to 30 seconds of Knee Side Plank + Leg Lift
Flow
0:00 – 3:00 Complete 5 1-and-1/4 Bulgarian Split Squats on the left, then 5 on the right, then 30 second Copenhagen Hold on the left and 30 second Copenhagen Hold on the right. Rest the time remaining
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Mayhem Moms
Every 3 minutes x 3 sets:
5 Single Dumbbell Split Lunge (each) – these are without the pulse. I want you to work on balance here and just aim for slow and controlled reps.
30 second Full Copenhagen Plank or Half Copenhagen Plank (each) OR Knee Side Plank + Leg Lift
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
1:00 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Lat Stretch on Box
Scorpion Stretch
Camel Pose