Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
12 Deadbug Floor Angels
6 Single Leg Glute Bridge + 10 second Hold at Top (each)
3 Hand Release Push Ups
Athletes Notes
Dead Bug Floor Angel
Single Leg Glute Bridge Hold
Hand Release Push Ups
——– Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 3 Sets
10 Pause Glute Bridges*
30 second Pike Hold or Handstand Hold
*pause for 2 seconds at the top
Athletes Notes
Demo Videos
Glute Bridges Pausing for 2 seconds at the top of the rep!!
Pike Hold or Handstand Hold – 3 variations
—–this 30 seconds will be a great warm up for your arms and shoulders as we head into the next part of the day
Flow
0:00 – 2:00 10 Pause Glute Bridges into a 30 second Pike Hold or Handstand Hold , rest remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Substitutions
Pike Hold or Handstand Hold —–> if you find this movement to be too scary or challenging right now, that’s okay!! Scale to High Plank Hold or Bear Hover Hold – no weight.
Scaled
Every 2 minutes x 3 Sets
10 Pause Glute Bridges
30 second Bear Hover Hold – no weight.
–pause for 2 seconds at the top
Mayhem Moms
No modifications, if you feel uncomfortable lying prone on your back, you can elevate your back on a box and perform these at Hip Thrusts.
Bodyweight: Blueberry Bagel (Checkmark)
3-5 sets for Quality:
10 Chair Dips
10 Towel Bicep Curl or Banded Bicep Curl
-rest 60-90 seconds between sets-
Athletes Notes
Score
Today I have an open text box so you can score if you did 3, 4, or 5 sets!
Demo Videos
Today I am allowing you to choose the # of sets you do based on how you are feeling for the week. All movements should be done for quality. Not for time and just think of it as getting in a good arm pump for the day!!
Chair Dip
Towel Bicep Curls or Banded Bicep Curls
Scaled & Mayhem Moms
3-5 sets for Quality:
10 Wall Tricep Push Up
10 Towel Bicep Curls or Banded Bicep Curls
-rest 60-90 seconds between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 minutes x 3 Sets
10 Pause Dumbbell Glute Bridges*
30 second Pike Hold or Handstand Hold
*pause for 2 seconds at the top
Athletes Notes
Demo Videos
Pause Dumbbell Glute Bridges – single dumbbell here. Pausing for 2 seconds at the top of the rep!!
Pike Hold or Handstand Hold – 3 variations
—–this 30 seconds will be a great warm up for your arms and shoulders as we head into the next part of the day
Flow
0:00 – 2:00 10 Pause Glute Bridges into a 30 second Pike Hold or Handstand Hold , rest remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Substitutions
Pike Hold or Handstand Hold —–> if you find this movement to be too scary or challenging right now, that’s okay!! Scale to High Plank Hold or Bear Hover Hold – no weight.
Mayhem Moms
No modifications, if you feel uncomfortable lying prone on your back, you can elevate your back on a box and perform these at Hip Thrusts.
Minimal: Blueberry Bagel (Checkmark)
3-5 sets for Quality:
10 Chair Dips
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 60-90 seconds between sets-
Score = # of sets
Athletes Notes
Score
Today I have an open text box so you can score if you did 3, 4, or 5 sets!
Demo Videos
Today I am allowing you to choose the # of sets you do based on how you are feeling for the week. All movements should be done for quality. Not for time and just think of it as getting in a good arm pump for the day!!
Chair Dip
Crush Grip Dumbbell Bicep Curl
Mayhem Moms
3-5 sets for Quality:
10 Wall Tricep Push Up
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 60-90 seconds between sets-