Crossfit Lillington – Mayhem Affiliate – At Home
Longer Warm Up 🙂 (No Measure)
On a 9:00 Clock……
First 2:00, complete:
60 seconds of Standing Marches or High Knees
30 Second Pigeon Stretch on Box (left)
30 Second Pigeon Stretch on Box (right)
In remaining 7:00, complete as many rounds as possible for QUALITY:
3 X-Jumps or 3 Dumbbell Snatch (each)
3 Squat to Overhead Reach or 3 Crush Grip Dumbbell Thrusters (each)
3 Box Step Ups (each)
15 seconds of Burpees
Athletes Notes
Standing Marches or High Knees
Pigeon Stretch on Box , if you don’t have box complete: Pigeon Stretch
Hand Release Push Ups
X-Jumps or Dumbbell Snatch
Air Squats or Crush Grip Dumbbell Thruster
Box Step Up
Burpee Variations
Bodyweight Metcon
()
Bodyweight: Asiago Bagel (3 Rounds for reps)
3 sets:
EMOM 4 Minutes
Minute 1: 20 Sit Ups or V-Ups
Minute 2: 20 X-Jumps (No jump)
Minute 3: 20 Squat to Overhead Reach
Minute 4: Max Burpee Box Jumps (24″/20″)
-rest 2:00 between sets –
For Burpee Box Jump portion
Set 1: (70% effort)
Set 2: (80% effort) –
Set 3: (90+% effort) – going much faster at your burpee speed than you would have during “Ellen”
Athletes Notes
Scoring + Time Cap
We are ONLY scoring the reps we got on the Burpee Box Jumps. Keep in mind we want these to be at the effort levels listed.
There is a 50 second time cap on the sit ups, x-jump (no jumps) and the squat to overhead reach
You need to have at least 10 seconds to rest and transition for Minutes 1-3. If this is not possible, you should scale the rep count back to allow it within the 50 seconds or the progression of the movement (as seen in Scaled below)
Workout Strategy and Flow
Alright here is how today is going to work. We have a “max” rep minute at the end of the EMOM with Burpee Box Jump . However, we are going to be working on increasing effort levels
Set 1 is 70% effort level, think of being able to do those burpee box jumps at a pretty steady pace. Something that you can do pretty steady. A slower burpee pace than you would have done in the “Ellen” workout from test week.
Set 2 is 80% effort level, think of this as moving with a purpose, not reckless, but not necessarily moderate either. This is likely the pace you used in “Ellen” knowing that you needed to go fast, but you needed to maintain that speed over 3 rounds.
Set 3 is 90+% effort level. When the workout is at the end, when you have completed 3 sets of all the other stuff and you are tired, now is the time to push it and safely speed up your burpee box jumps. Going at a much faster burpee effort level than you would have done during the “Ellen” workout.
For Minutes 1-3, aim to go unbroken so you can have a little bit of built in rest within each minute.
Sit Ups or V-Ups
X-Jump No Jump
Squat to Overhead Reach
FLOW
0:00 – 1:00 20 Sit Ups
1:00 – 2:00 20 X-Jumps (no jump)
2:00 – 3:00 20 Squat to Overhead Reach
3:00 – 4:00 Max Burpee Box Jumps @ 70%
4:00 – 6:00 Rest
6:00 – 7:00 20 Sit Ups
7:00 – 8:00 20 X-Jumps (no jump)
8:00 – 9:00 20 Squat to Overhead Reach
9:00 – 10:00 Max Burpee Box Jumps @ 80%
10:00 – 11:00 Rest
11:00 – 12:00 20 Sit Ups
12:00 – 13:00 20 X-Jumps (no jump)
13:00 – 14:00 20 Squat to Overhead Reach
14:00 – 15:00 Max Burpee Box Jumps @ 90+%
Substitution
If you do not have access to a box —you may scale this and perform as Burpee Jumping Lunge (burpee + jumping lunge left + jumping lunge right = 1 rep)
Scaled
3 sets:
EMOM 4 Minutes
Minute 1: 20 Quarter Sit Ups
Minute 2: 20 X-Jump No Jump
Minute 3: 20 Squat to Chair
Minute 4: Max Elevated Up Down with Jump
Mayhem Moms
3 sets:
EMOM 4 Minutes
Minute 1: 20 Quarter Sit Ups or Pelvic Tilts
Minute 2: 20 X-Jump No Jump
Minute 3: 20 Squat to Overhead Reach
Minute 4: Max Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs —-i made these a modified box jump overs for you all. 🙂
Minimal Metcon
()
Minimal: Asiago Bagel (3 Rounds for reps)
3 sets:
EMOM 4 Minutes
Minute 1: 20 Sit Ups or V-Ups
Minute 2: 20 Alternating Dumbbell Snatches (50/35)
Minute 3: 20 Crush Grip Dumbbell Thrusters (50/35)
Minute 4: Max Burpee Box Jumps (24″/20″)
-rest 2:00 between sets –
For Burpee Box Jump portion
Set 1: (70% effort)
Set 2: (80% effort) –
Set 3: (90+% effort) – going much faster at your burpee speed than you would have during “Ellen”
Athletes Notes
Scoring + Time Cap
We are ONLY scoring the reps we got on the Burpee Box Jumps. Keep in mind we want these to be at the effort levels listed.
There is a 50 second time cap on the sit ups, snatches, and thrusters.
You need to have at least 10 seconds to rest and transition for Minutes 1-3. If this is not possible, let’s first scale the weight and if it is still not possible, you should scale the rep count back to allow it within the 50 seconds.
Workout Strategy and Flow
Alright here is how today is going to work. We have a “max” rep minute at the end of the EMOM with Burpee Box Jump . However, we are going to be working on increasing effort levels
Set 1 is 70% effort level, think of being able to do those burpee box jumps at a pretty steady pace. Something that you can do pretty steady. A slower burpee pace than you would have done in the “Ellen” workout from test week.
Set 2 is 80% effort level, think of this as moving with a purpose, not reckless, but not necessarily moderate either. This is likely the pace you used in “Ellen” knowing that you needed to go fast, but you needed to maintain that speed over 3 rounds.
Set 3 is 90+% effort level. When the workout is at the end, when you have completed 3 sets of all the other stuff and you are tired, now is the time to push it and safely speed up your burpee box jumps. Going at a much faster burpee effort level than you would have done during the “Ellen” Workout.
For Minutes 1-3, choose a weight that allows for unbroken, as you will not have time to set it down.
Sit Ups or V-Ups
Dumbbell Snatch
Crush Grip Dumbbell Thruster
FLOW
0:00 – 1:00 20 Sit Ups
1:00 – 2:00 20 Alternating Dumbbell Snatches
2:00 – 3:00 20 Dumbbell Crush Grip Thrusters
3:00 – 4:00 Max Burpee Box Jumps @ 70%
4:00 – 6:00 Rest
6:00 – 7:00 20 Sit Ups
7:00 – 8:00 20 Alternating Dumbbell Snatches
8:00 – 9:00 20 Dumbbell Crush Grip Thrusters
9:00 – 10:00 Max Burpee Box Jumps @ 80%
10:00 – 11:00 Rest
11:00 – 12:00 20 Sit Ups
12:00 – 13:00 20 Alternating Dumbbell Snatches
13:00 – 14:00 20 Dumbbell Crush Grip Thrusters
14:00 – 15:00 Max Burpee Box Jumps @ 90+%
Substitution
If you do not have access to a box —you may scale this and perform as Burpee Jumping Lunge (burpee + jumping lunge left + jumping lunge right = 1 rep)
Mayhem Moms
3 sets:
EMOM 4 Minutes
Minute 1: 20 Quarter Sit Ups or Pelvic Tilts
Minute 2: 20 Dumbbell Snatch or Single Dumbbell Hang Snatch
Minute 3: 20 Crush Grip Dumbbell Thruster
Minute 4: Max Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs —-i made these a modified box jump overs for you all. 🙂
Bonus Stretching (No Measure)
1:00 Couch Stretch (each)
1:00 Pancake Stretch – sink further into the stretch throughout the minute
1:00 Child’s Pose
Athletes Notes
Couch Stretch
Pancake Stretch
Child’s Pose