Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
3 Samson Lunges (each)
Athletes Notes
Front to Back Leg Swings
Single Leg Calf Raises
Samson Lunge Stretches
Extended Warm Up/Accessory (No Measure)
AMRAP 7 Minutes
20 Tibialis Raises
10 Single Leg Squat to Box (each)
5 Thread the Needles (each)
30 Second Glute Bridge Hold
30 second No Push Up Burpees
Athletes Notes
Move steady here and aim to get through a couple rounds. Not for reps, but for quality and to feel primed for the next thing!
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Single Leg (aka Pistol) Squat to Box
—–scale to 10 Single Leg Glute Bridge (each)
Thread the Needle
Glute Bridge Hold
No Push Up Burpees aka Up Downs
Bodyweight Metcon
()
Bodyweight: Big Ben (2 Rounds for time)
For Time:
3 Rounds:
10 Burpees
10 X-Jumps (no jump)
10 Squat to Overhead
-rest 3:00-
For Time:
30 Burpees
30 X-Jumps (no jump)
30 Squat to Overhead
Athletes Notes
Workout Strategy and Flow
These are the same # of reps in part 1 as in part 2. You will notice the main difference is that 1 is rounds of smaller numbers (10) and the other one is straight through in a big chunk.
DO NOT SHORTEN YOUR REST. I want you to do your best to recover during the full 3 minutes so you can hit the second part hard as well.
Burpees
X-Jump No Jump – this is a hinge movement.
Squat to Overhead Reach – this is a squat movement.
Flow
10 Burpees, 10 X-Jumps (no jump), 10 Squat to Overhead, 10 Burpees, 10 X-Jumps (no jump), 10 Squat to Overhead, 10 Burpees, 10 X-Jumps (no jump), 10 Squat to Overhead
-rest 3:00-
30 Burpees, 30 X-Jumps (no jump), 30 Squat to Overhead
Backpack Option
For Time:
3 Rounds:
10 Backpack Lateral Burpees
10 Backpack Ground to Overhead
10 Backpack Thruster
-rest 3:00-
For Time:
30 Backpack Lateral Burpees
30 Backpack Ground to Overhead
30 Backpack Thruster
Scaled
For Time:
3 Rounds:
10 Elevated Up Down with Jump
10 Object Alternating Hang Snatch or X-Jump No Jump
10 Squat to Chair
-rest 3:00-
For Time:
30 Elevated Up Down with Jump
30 Object Alternating Hang Snatch or X-Jump No Jump
30 Squat to Chair
Mayhem Moms
For Time:
3 Rounds:
10 Modified Burpee
10 X-Jump No Jump
10 Squat to Overhead Reach
-rest 3:00-
For Time:
30 Modified Burpee
30 X-Jump No Jump
30 Squat to Overhead Reach
Minimal Metcon
()
Minimal: Big Ben (2 Rounds for time)
For Time:
3 Rounds:
10 Burpees
10 Alternating Dumbbell Snatch (50/35)
10 Dumbbell Thrusters (2×50/35)
-rest 3:00-
For Time:
30 Burpees
30 Alternating Dumbbell Snatches (50/35)
30 Dumbbell Thrusters (2×50/35)
Athletes Notes
Workout Strategy and Flow
These are the same # of reps in part 1 as in part 2. You will notice the main difference is that 1 is rounds of smaller numbers (10) and the other one is straight through in a big chunk.
Our goal here is consistency. Seeing if we can get around the same times for the part 1 as we do part 2.
DO NOT SHORTEN YOUR REST. I want you to do your best to recover during the full 3 minutes so you can hit the second part hard as well.
Burpees
Dumbbell Snatch – every arm counts as a rep.
Dumbbell Thruster – this is double dumbbell!!
Flow
10 Burpees, 10 Alternating Dumbbell Snatch, 10 Double Dumbbell Thruster, 10 Burpees, 10 Alternating Dumbbell Snatch, 10 Double Dumbbell Thruster, 10 Burpees, 10 Alternating Dumbbell Snatch, 10 Double Dumbbell Thruster
-rest 3:00-
30 Burpees, 30 Alternating Dumbbell Snatch, 30 Double Dumbbell Thruster
Mayhem Moms
For Time:
3 Rounds:
10 Modified Burpee
10 Dumbbell Snatch OR Single Dumbbell Hang Snatch
10 Dumbbell Thruster
-rest 3:00-
For Time:
30 Modified Burpee
30 Dumbbell Snatch OR Single Dumbbell Hang Snatch
30 Dumbbell Thruster
Bonus Stretching (No Measure)
2 Rounds:
:30 Wrist Stretches (moving through the ones shown in video)
1:30 Lying Glute Stretch (each side)
Athletes Notes
Wrist Stretches
Lying Glute Stretch