Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
10 Ankle Circles (each direction – each)
10 Leg Swings (forward and backward – each)
10 Bodyweight Calf Raises with 2 second Pause at Top
20 Tibialis Raises
20 seconds of Box Step Ups
20 seconds of Line Hops or Single Unders
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Box Step Up
Line Hops OR Single Unders
Bodyweight Metcon
()
Bodyweight: Line Hop Capacity aka Plain Bagel (Time)
For Time:
25 Box Step Ups (24”/20”)
-into-
3 Rounds of
50 Line Hops – side to side
50 Line Hops – forward and backward
-into-
25 Box Step Ups (24”/20”)
Athletes Notes
Workout Strategy and Flow
Today our Line Hop Capacity work looks a little different as I have put it in the middle of a workout that starts with something to get our heart rate going just a little bit before attempting the line hop work.
This is also going to be a bit of a mental game here. Switching between the two styles of line hops may be new for you. You do NOT have to completely stop in order to switch directions. Technically you could do all 300 reps without stopping, but you do have to change directions when necessary.
Lateral Line Hops
Forward and Backward Line Hops
Box Step Up – Every step up counts as a rep. These are going to start your workout off and finish your workout. It will raise the heart rate a bit before the line hops and then force you to push through fatigue for the final 25 reps.
FLOW
25 Box Step Ups, 50 Lateral Line Hops, 50 Forward/Backward Line Hops, 50 Lateral Line Hops, 50 Forward/Backward Line Hops, 50 Lateral Line Hops, 50 Forward/Backward Line Hops, 25 Box Step Ups
Backpack Option
For Time:
25 Backpack Chair Step Ups (24”/20”)
-into-
3 Rounds of
50 Hops OVER the backpack – side to side
50 Hops OVER the backpack – forward and backward
-into-
25 Backpack Chair Step Ups (24”/20”)
Scaled
For Time:
25 Step Up to Surface
-into-
3 Rounds of
50 Object Toe Taps
50 Step Jacks
-into-
25 Step Up to Surface
Mayhem Moms
For Time:
25 Box Step Up OR Alternating Lunge to Hip Extension
-into-
3 Rounds of
50 Slow and Controlled Line Hops – side to side
50 Slow and Controlled Line Hops – forward and backward
-into-
25 Box Step Up OR Alternating Lunge to Hip Extension
Minimal Metcon
()
Minimal: Jump Rope Capacity aka “Plain Bagel” (Time)
For Time:
25 Single Dumbbell Box Step Ups (24”/20”) (50/35)
-into-
3 Rounds of
75 Single Unders
25 Double Unders or Crossovers
-into-
25 Single Dumbbell Box Step Ups (24”/20”) (50/35)
**if you don’t have double unders, see alternative option in prep notes
Athletes Notes
Workout Strategy and Flow
Today our Jump Rope Capacity work looks a little different as I have put it in the middle of a workout that starts with something to get our heart rate going just a little bit and slightly begin to fatigue the legs.
This is also going to be a bit of a mental game here. Switching between the two styles of jump rope may be new for you. You do NOT have to completely stop in order to switch methods. Technically you could do all 300 reps without stopping, but you do have to change styles from single under back to double under (or crossover) when necessary.
Single Unders
Double Unders or Crossovers
Single Dumbbell Box Step Up – holding the dumbbell any way you would like Note: I would not recommend holding it by the handle, as you want to save every part of your grip for the jump rope.
Every step up counts as a rep. These are going to start your workout off and finish your workout. It will raise the heart rate a bit before the line hops and then force you to push through fatigue for the final 25 reps.
FLOW
25 Single Dumbbell Box Step Ups, 75 Single Unders, 25 Double Unders, 75 Single Unders, 25 Double Unders, 75 Single Unders, 25 Double Unders, 25 Single Dumbbell Box Box Step Ups
Substitutions
If you do not have Double Unders or Single Under Crossovers yet or you cannot quite string them together for a set of 25 yet, that is okay. Today, let’s scale to:
OPTION 1:
3 Rounds of
75 Single Unders
25 High Knees Jump Rope
OPTION 2:
3 Rounds of
75 Single Unders
25 Line Hops forward and back (use your rope as your line!)
Mayhem Moms
For Time:
25 Single Dumbbell Box Step Up OR Alternating Lunge to Hip Extension – holding dumbbell
-into-
3 Rounds of
50 Slow and Controlled Line Hops – side to side
50 Slow and Controlled Line Hops – forward and backward
-into-
25 Single Dumbbell Box Step Up OR Alternating Lunge to Hip Extension – holding dumbbell
Cool Down (No Measure)
1:00 Alternating Calf Stretch
1:00 Pigeon Stretch on Box (each)
Athletes Notes
Alternating Calf Stretch
Pigeon Stretch on Box , if you don’t have box complete: Pigeon Stretch