Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Shorter today because of Extended Warm Up
3 Rounds:
20 seconds of Jumping Jacks
20 seconds of Elbow to Floor Stretch (left)
20 seconds of Elbow to Floor Stretch (right)
Athletes Notes
Jumping Jacks
Elbow to Floor Stretch
Extended Warm Up/Accessory (No Measure)
AMRAP 7 minutes
10 Abductor Rocks (each)
10 Side Plank Reach Through (each)
20 Tibialis Raises
30 seconds of High Knees
30 seconds of Jumping Jacks
Athletes Notes
This is not an AMRAP where you are trying to get as many rounds as possible in seven minutes because you move fast. This is about using 7 minutes to try to get through as much as you can with quality and form.
Adductor Rock Backs
Side Plank Reach Through
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
High Knees —-scale to Standing Marches
Jumping Jacks —–scale to Step Jacks
Bodyweight Metcon
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Bodyweight: Clark Kent (3 Rounds for weight)
3 sets:
AMRAP 4 Minutes
8-6-4-2
Jumping Lunges (L+R=1)
Squat to Overhead Reach
Then Max Burpee Variation* in time remaining
-rest 2:00 between sets-
Set 1: Burpees to Target
Set 2: Line Facing Burpees
Set 3: Lateral Burpees over the Line
Athletes Notes
Workout Strategy and Flow
This should be a workout where our lungs are the limiting factor. Let’s aim to focus on our breathing and try to settle into a pace that is steady!! Not really needing us to rest until the 2 minute rest period.
You should have at least :90-2:00 to work on the burpee variation, if you aren’t getting that, it may be best to scale the progression of the first 2 movements. (see Scaled and Mayhem Moms below)
Demo Videos
Jumping Lunge – remember left leg + right leg = 1 rep
Squat to Overhead Reach
Burpee Variations include: Burpee to Target , Line Facing Burpees , and Lateral Burpee over the line
Flow
0:00 – 4:00 Complete 8 Jumping Lunges, 8 Squat to Overhead Reach, 6 Jumping Lunges, 6 Squat to Overhead Reach, 4 Jumping Lunges, 4 Squat to Overhead Reach. In the time remaining you will work on as many Burpees to Target as you can.
4:00 – 6:00 Rest
6:00 – 10:00 Complete 8 Jumping Lunges, 8 Squat to Overhead Reach, 6 Jumping Lunges, 6 Squat to Overhead Reach, 4 Jumping Lunges, 4 Squat to Overhead Reach In the time remaining you will work on as many Line Facing Burpees as you can.
10:00 – 12:00 Rest
12:00 – 16:00 Complete 8 Jumping Lunges, 8 Squat to Overhead Reach, 6 Jumping Lunges, 6 Squat to Overhead Reach, 4 Jumping Lunges, 4 Squat to Overhead Reach. In the time remaining you will work on as many Lateral Burpees over the Line as you can.
Backpack Option
3 sets:
AMRAP 4 Minutes
8-6-4-2
Backpack Clean and Jerk – NO jerk
Backpack Thruster
Then Max Burpee Variation* in time remaining
-rest 2:00 between sets-
Set 1: Backpack Devil Press
Set 2: Backpack Facing Burpees
Set 3: Backpack Lateral Burpees
Scaled
3 sets:
AMRAP 4 Minutes
8-6-4-2
Wall Assisted Step Back Lunges (L+R=1)
Squat to Chair
Then Max Elevated Up Down with Jump in time remaining
-rest 2:00 between sets-
Mayhem Moms
3 sets:
AMRAP 4 Minutes
8-6-4-2
Bodyweight Split Squat (each)
Squat to Overhead Reach
Then Max Burpee Variation* in time remaining
-rest 2:00 between sets-
Set 1: Modified Burpee – no jump, knee push up
Set 2: Line Facing Modified Burpees
Set 3: Modified Burpee with Elevated Knee Drive (L+R=1)
Minimal Metcon
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()
Minimal: Clark Kent (3 Rounds for reps)
3 sets:
AMRAP 4 Minutes
8-6-4-2
Double Dumbbell Power Cleans (2×50/35)
Double Dumbbell Thrusters (2×50/35)
Then Max Burpee Variation* in time remaining
-rest 2:00 between sets-
Set 1: Double Dumbbell Devil Press (2×50/35)
Set 2: Single Dumbbell Devil Press (50/35)
Set 3: Lateral Burpee over the Dumbbell
Athletes Notes
Workout Strategy and Flow
This should be a workout where our lungs are the limiting factor, not our muscular strength.
I need you to REALLY evaluate yourself today to determine the best weight for you. You should have at least :90-2:00 to work on the burpee variation, it may be an indicator that you chose too heavy of a weight for today.
The weight you have shouldn’t make you nervous about doing reps unbroken. I want you to pace this with steady movement aiming not to really rest until the 2 minute rest period.
Demo Videos
Dumbbell Power Clean
Dumbbell Thruster
Burpee Variations include: Double Dumbbell Devil Press , Single Dumbbell Devil Press , and Dumbbell Lateral Burpees
Flow
0:00 – 4:00 Complete 8 Power Cleans, 8 Thrusters, 6 Power Cleans, 6 Thrusters, 4 Power Cleans, 4 Thrusters. In the time remaining you will work on as many Double Dumbbell Devil Press as you can.
4:00 – 6:00 Rest
6:00 – 10:00 Complete 8 Power Cleans, 8 Thrusters, 6 Power Cleans, 6 Thrusters, 4 Power Cleans, 4 Thrusters. In the time remaining you will work on as many Single Dumbbell Devil Press as you can.
10:00 – 12:00 Rest
12:00 – 16:00 Complete 8 Power Cleans, 8 Thrusters, 6 Power Cleans, 6 Thrusters, 4 Power Cleans, 4 Thrusters. In the time remaining you will work on as many Lateral Burpees over the Dumbbell as you can.
Mayhem Moms
3 sets:
AMRAP 4 Minutes
8-6-4-2
Double Dumbbell Power Clean – change to a hang clean if needed
Double Dumbbell Thruster
Then Max Burpee Variation* in time remaining
-rest 2:00 between sets-
Set 1: Elevated Modified Double Dumbbell Devil Press
Set 2: Modified Single Arm Dumbbell Devil Press
Set 3: Modified Burpee