Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
15 Jumping Jacks
5 Birddogs (each)
5 Single Arm Rows (towel, band or dumbbell) (each)
5 Dynamic Squat Stretches
15 second Hollow Hold
Athletes Notes
5 minutes to move through this at a steady pace. Not for time.
Jumping Jacks
Birddog
Dynamic Squat Stretch
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
Hollow Hold
——- Hollow Hold Scaling Options
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2:30 Minutes x 3 Sets
8 Single Arm Banded Row or Single Arm Towel Row (each)
16 Reverse Snow Angels
Athletes Notes
Demo Videos
Single Arm Towel Row OR Banded Single Arm Bent Over Rows – don’t speed through these!!
Reverse Snow Angels – These are to be done immediately following the rows. be intentional with this movement. Don’t go flapping your wings quickly.
Flow
0:00 – 2:30 8 Single Arm Towel Rows (left) , 8 Single Arm Towel Rows (right) , 16 Reverse Snow Angels. Rest the time remaining.
2:30 – 5:00 8 Single Arm Towel Rows (left) , 8 Single Arm Towel Rows (right) , 16 Reverse Snow Angels. Rest the time remaining.
5:00 – 7:30 8 Single Arm Towel Rows (left) , 8 Single Arm Towel Rows (right) , 16 Reverse Snow Angels.
Scaled and Mayhem Moms
Every 2:30 Minutes x 3 Sets
8 Single Arm Towel Row OR Banded Single Arm Bent Over Rows (each)
16 Shoulder Swimmers
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2:30 Minutes x 3 Sets
8 Single Arm Dumbbell Row (each)
16 Reverse Snow Angels
Athletes Notes
Demo Videos
Single Arm Dumbbell Row – if you have access to heavier dumbbells today, you can try going up in weight! Ideally whatever weight you use, the final 3 reps should be challenging!
if you don’t have access to a heavier weight, try taking these reps at a tempo of 2 seconds down, 1 second pause, 2 seconds up, 1 second pause to create more of a challenge in the final 3 reps.
Reverse Snow Angels – These are to be done immediately following the rows. be intentional with this movement. Don’t go flapping your wings quickly.
Flow
0:00 – 2:30 8 Single Arm Dumbbell Row (left) , 8 Single Arm Dumbbell Row (right) , 16 Reverse Snow Angels. Rest the time remaining.
2:30 – 5:00 8 Single Arm Dumbbell Row (left) , 8 Single Arm Dumbbell Row (right) , 16 Reverse Snow Angels. Rest the time remaining.
5:00 – 7:30 8 Single Arm Dumbbell Row (left) , 8 Single Arm Dumbbell Row (right) , 16 Reverse Snow Angels.
Mayhem Moms
Every 2:30 Minutes x 3 Sets
8 Single Arm Dumbbell Row (each)
16 Shoulder Swimmers
Bodyweight + Minimal: Cinnamon Raisin Bagel (3 Rounds for time)
For Time:
2 Rounds
50 Mountain Climber (L+R=1)
25 Air Squats
-rest 1:00-
2 Rounds
50 Flutter Kicks (L+R=1)
25 Air Squats
-rest 1:00-
2 Rounds
50 Russian Twists (L+R=1)
25 Air Squats
Athletes Notes
Workout Strategy and Flow
Gotta love a good core workout.
There are a total of 150 bodyweight air squats. This is something that if you have been around M30 for a bit, you shouldn’t be too caught off guard by a number like this.
Due to the fact that it is only 25 reps at a time, you should be feeling pretty good about attacking these at a non-stop effort. If this 25 reps seems like it will be difficult to manage unbroken sets or at most 2 sets at a time, check out Scaled for another option
Demo Videos
Mountain Climber , Flutter Kicks , Russian Twists
Please note that when counting these the left leg (or side) + the right leg (or side) will equal 1 rep.
Air Squats
FLOW
50 Mountain Climbers, 25 Air Squats, 50 Mountain Climbers, 25 Air Squats
-rest 1:00-
50 Flutter Kicks, 25 Air Squats, 50 Flutter Kicks, 25 Air Squats
-rest 1:00-
50 Russian Twists, 25 Air Squats, 50 Russian Twists, 25 Air Squats
Scaled
For Time:
2 Rounds
30 Elevated Mountain Climbers (L+R=1)
25 Squat to Chair
-rest 1:00-
2 Rounds
30 Modified Flutter Kick (L+R=1)
25 Squat to Chair
-rest 1:00-
2 Rounds
30 Heel Taps (L+R=1)
25 Squat to Chair
Mayhem Moms
For Time:
2 Rounds
50 Elevated Mountain Climbers (L+R=1)
25 Air Squats
-rest 1:00-
2 Rounds
50 Modified Flutter Kick (total)
25 Air Squats
-rest 1:00-
2 Rounds
50 Heel Taps (L+R=1)
25 Air Squats