Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Thread the Needle (each) – go slow with these (each)
10 Cat Cow
5 Push Up to Downward Dog – pause for 2 seconds in downward dog
5 Sumo Bodyweight Deadlifts OR 5 Single Dumbbell Sumo Deadlifts
20 seconds of High Knees OR Jog
Athletes Notes
5 Minutes to work through as many rounds as you can.
Thread the Needle
Cat Cow
Push Up to Downward Dog w/Explanation
Bodyweight Sumo Deadlift OR Single Dumbbell Sumo Deadlift – you will use 2 dumbbells in the workout, but warm up with just one!
High Knees
Bodyweight Metcon
()
Bodyweight: Strength (3 Rounds for reps)
Every 2 Minutes x 3 sets
7-10 Tempo Push Ups @30X1
*The number you select should be unbroken and NOT push you to failure.
Score = Rep # you did each set.
Athletes Notes
Score
Score = Rep # you did each set.
So if set 1 you did 7 tempo reps, set 2 you did 9 tempo reps, set 3 you did 10 tempo reps. then log your score as that!!
Demo Videos
Tempo Push Ups
Tempo Explanation – 3 seconds down, no pause at the bottom, explode up quickly to the top of the rep. Pause for 1 second before starting the next rep.
The number you choose should be unbroken, meaning you can complete all without stopping/resting. If you cannot complete at least 7 reps with the tempo, scale the style of push up to either: Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Flow
0:00 – 2:00
7-10 Tempo Push Ups @30X1
2:00 – 4:00
7-10 Tempo Push Ups @30X1
4:00 – 6:00
7-10 Tempo Push Ups @30X1
Scaled
Every 2 Minutes x 3 sets
7-10 Elevated Knee Push Ups – no tempo. Just focused on good quality movement here. Choose a number you can do without stopping.
Mayhem Moms
Every 2 Minutes x 3 sets
7-10 Incline Push Ups @30X1
Bodyweight: Everything Bagel (6 Rounds for time)
3 Sets:
10 Bodyweight Sumo Deadlifts
60 second Run @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Jumping Lunges (L+R=1)
60 second Run @ fast pace
-rest 1:30 after each set-
Athletes Notes
Workout Strategy and Flow
First 3 sets will combine a strength movement ( Bodyweight Sumo Deadlift ) with a fast paced run.
Last 3 sets will combine a power movement ( Jumping Lunge ) with a fast paced run.
—-note that the left leg + the right leg is 1 rep here
Your work to rest ratio should be almost the same. What I mean by that is you should be done with each set around the 1:30 mark, where you will then rest for 1:30. So if you are not able to finish your deadlifts or jumping lunges in 30 seconds or less, we need to be sure you are scaling the progression.
The desired outcome of this workout is a sprint, rest, sprint, rest style. Let’s make it that way 🙂
Substitution
If you don’t have place to run, you can either do:
60 seconds of Shuttle Run
60 seconds of High Knees
60 second Skipping in Place
60 seconds of Standing Marches
All of these scaling options will still be performed at a fast pace for you!
Backpack Option
3 Sets:
10 Backpack Deadlifts
60 second Backpack Run @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Backpack Hang Power Cleans
60 second Backpack Run @ fast pace
-rest 1:30 after each set-
Scaled
3 Sets:
10 Bodyweight RDL or Bodyweight RDL Wall Tap
60 second Standing Marches @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Wall Assisted Step Back Lunges
60 second Standing Marches @ fast pace
-rest 1:30 after each set-
Mayhem Moms
3 Sets:
10 Bodyweight Sumo Deadlift
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
3 Sets:
10 Bodyweight Split Squat (each)
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
10 Tempo Double Dumbbell Floor Press @30X1
*The weight you select should be unbroken and NOT push you to failure.
Athletes Notes
Score
For simplicity we will log our total workout weight for the day. If you used 2×50, then your score is 100.
Demo Videos
Dumbbell Floor Press
Tempo Explanation – 3 seconds down, no pause at the bottom, explode up quickly to the top of the rep. Pause for 1 second before starting the next rep.
The number you choose should be unbroken, meaning you can complete all without stopping/resting
Flow
0:00 – 2:00
10 Tempo Double Dumbbell Floor Press, rest the remainder of time.
2:00 – 4:00
10 Tempo Double Dumbbell Floor Press, rest the remainder of time.
4:00 – 6:00
10 Tempo Double Dumbbell Floor Press, rest the remainder of time.
Mayhem Moms
Every 2 Minutes x 3 sets
10 Tempo Dumbbell Incline Bench Press OR
Dumbbell Physioball Bench Press @30X1
Minimal: Everything Bagel (6 Rounds for time)
3 Sets:
10 Sumo Dumbbell Deadlifts (2×50/35)
60 second Run @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Dumbbell Hang Power Cleans (2×50/35)
60 second Run @ fast pace
-rest 1:30 after each set-
Athletes Notes
Workout Strategy and Flow
First 3 sets will combine a strength movement ( Dumbbell Sumo Deadlifts ) with a fast paced run.
Last 3 sets will combine a power movement ( Double Dumbbell Hang Power Clean ) with a fast paced run.
—-note that the left leg + the right leg is 1 rep here
Your work to rest ratio should be almost the same. What I mean by that is you should be done with each set around the 1:30 mark, where you will then rest for 1:30. So if you are not able to finish your deadlifts or hang power cleans in 30 seconds or less, we need to be sure you are scaling the progression.
The desired outcome of this workout is a sprint, rest, sprint, rest style. Let’s make it that way 🙂
Substitution
If you don’t have place to run, you can either do:
60 seconds of Shuttle Run
60 seconds of High Knees
60 second Skipping in Place
60 seconds of Standing Marches
All of these scaling options will still be performed at a fast pace for you!
Mayhem Moms
3 Sets:
10 Dumbbell Sumo Deadlifts OR Elevated Sumo Dumbbell Deadlifts
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
3 Sets:
10 Double Dumbbell Hang Power Clean (each)
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-