Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
10 Arm Circles (forward/backward)
10 Crossbody Arm Swings
5 Samson Lunges (each)
3 Supinated Rows
* If doing Strict Chin Up add this at the end:
2 Rounds of:
10 second Active Deadhang on Rig + 5 Hanging Shrugs + 1 Strict Chin Up
Athletes Notes
Big Arm Circles w/Explanation
Crossbody Arm Swings
Samson Lunge Stretches
Supinated Towel Row OR Supinated Banded Bent Over Row OR Double Dumbbell Supinated Bent Over Rows
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs + Chin Ups
Bodyweight Metcon
()
Bodyweight: Pulling Endurance (AMRAP – Reps)
Pause Chin Ups OR Supinated Towel Rows OR Supinated Banded Bent Over Rows:
4 sets of 40% of Max Effort
-rest 1:30 between sets-
*pause for 2 seconds at the top
Score = what your 40% rep number was
Athletes Notes
Score
Today we are NOT scoring your total reps. Instead we are scoring what your 40% number is that you used for each set.
EXAMPLE: If you got 15 on test day and you used 6 reps today, then your score is *6*.
Demo Videos
We are pausing today for 2 seconds at the top (similar to what we saw in Test Week back in the beginning of January)
Chin Ups OR Supinated Towel Row OR Supinated Banded Bent Over Row
NOTE Supinated is referring to the style of grip that you have. In this case the palms of your hands will be facing you.
Flow
Today we are using 40% of our Max Effort Rep count that we got on Test Day (1/2). So you will take your test reps number and multiple it by .4 to get the rep count you will use today.
Complete 4 sets at your rep number (ideally unbroken) then rest for 90 seconds. You will repeat that for 3 more sets.
Don’t have a Test Number?
If you weren’t here for test week, that is completely okay. Here are my recommended rep range for you based on your “level”:
Beginner – 4 reps
Intermediate – 6 reps
Advanced – 8 reps
Scaled & Mayhem Moms
No modification, as you should be able to perform the towel rows or banded bent over rows.
Bodyweight: Strength (Checkmark)
Every 3 minutes x 3 sets:
7 Bodyweight Bulgarian Split Squats (each)
20 second Side Plank (each)
Athletes Notes
Workout Strategy and Flow
Bulgarian Split Squat Explanation
Side Plank
Flow
0:00 – 3:00
7 Bulgarian Split Squats (left), 7 Bulgarian Split Squats (right), 20 second Side Plank (left), 20 second Side Plank (right)
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for Set 3
Substitution
If you feel unstable with your rear foot elevated, you can keep both feet on the ground and perform.
Bodyweight Split Squat
Scaled
Every 3 minutes x 3 sets:
7 Wall Assisted Split Squats (each)
20 second Knee Side Plank (each)
Mayhem Moms
Every 3 minutes x 3 sets:
7 Bulgarian Split Squat Explanation OR Bodyweight Split Squat (Each)
20 second Side Plank
Minimal Metcon
()
Minimal: Pulling Endurance (AMRAP – Reps)
Pause Supinated Dumbbell Bent Over Row
4 sets of 40% of Max Effort
-rest 1:30 between sets-
*pause for 2 seconds at the top
Score = what your 40% rep number was
Athletes Notes
Score
Today we are NOT scoring your total reps. Instead we are scoring what your 40% number is that you used for each set.
EXAMPLE: If you got 15 on test day and you used 6 reps today, then your score is *6*.
Demo Videos
We are pausing today for 2 seconds at the top (similar to what we saw in Test Week back in the beginning of January)
Double Dumbbell Supinated Bent Over Rows
NOTE Supinated is referring to the style of grip that you have. In this case the palms of your hands will be facing you.
Flow
Today we are using 40% of our Max Effort Rep count that we got on Test Day (1/2). So you will take your test reps number and multiple it by .4 to get the rep count you will use today.
Complete 4 sets at your rep number (ideally unbroken) then rest for 90 seconds. You will repeat that for 3 more sets.
Don’t have a Test Number?
If you weren’t here for test week, that is completely okay. Here are my recommended rep range for you based on your “level”:
Beginner – 4 reps
Intermediate – 6 reps
Advanced – 8 reps
Mayhem Moms
No modification, as you should be able to perform the bent over rows
Minimal: Strength (3 Rounds for weight)
Every 3 minutes x 3 sets:
7 Single Dumbbell Bulgarian Split Squats (each)
50ft Single Arm Dumbbell Farmer Carry (each)
Athletes Notes
Workout Strategy and Flow
Single Dumbbell Bulgarian Split Squat – Suitcase Hold
Holding the dumbbell in the OPPOSITE hand of which foot is on the ground.
If your left foot is elevated and your right foot is on the ground….then hold the dumbbell in your left hand!
Single Dumbbell Farmers Carry – activate the core here to ensure you are not leaning towards the side that the dumbbell is on!
Flow
0:00 – 3:00
7 Bulgarian Split Squats (left), 7 Bulgarian Split Squats (right), 50ft Farmers Carry (left), 50ft Farmers Carry (right)
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for Set 3
Substitution
If you feel unstable with your rear foot elevated, you can keep both feet on the ground and perform.
Single Dumbbell Split Squat — Suitcase Hold
If you don’t have space to complete the walking farmer’s carry, you can perform a 20 second hold in place on each side!!
Mayhem Moms
Every 3 minutes x 3 sets:
7 Dumbbell Split Lunge (Each)
50ft Single Dumbbell Farmers Carry —-if you feel unstable walking with one weight, then stand still and complete a 20 second hold.
“Egg Bagel” Finisher (Checkmark)
2 Rounds
:30 seconds of Unbroken Line Hops OR Single Unders
:30 second rest
:30 seconds of Unbroken Line Hops OR Single Unders
:30 rest
Athletes Notes
Demo Videos
Line Hops or Single Unders
—–this is our second day of the week where we are just building volume in this movement to help with our overall capacity with line hops or a jump rope.
If you are unable to complete the 30 seconds without stopping, that is okay, stop real quick and get right back to it (just be sure to mark as scaled)
Scaled
2 Rounds
:30 seconds of Unbroken Object Toe Taps
:30 second rest
:30 seconds of Unbroken Object Toe Taps
:30 rest
Mayhem Moms
2 Rounds
:30 seconds of Unbroken Slow and Controlled Line Hops or Plate Lateral Hop Over
:30 second rest
:30 seconds of Unbroken Slow and Controlled Line Hops or Plate Lateral Hop Over
:30 rest
Bonus Stretching (No Measure)
2 Rounds
:30 Runners Stretch
1:00 Lat Stretch on Box – lean in deeper as the time goes on
:30 Alternating Scorpion Stretch
Athletes Notes
Runners Stretch aka Standing Quad Stretch
Lat Stretch on Box
Scorpion Stretch