Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
10 Sit Ups
into
30 seconds of Line Hops or Single Unders
30 second rest
30 seconds of Line Hops or Single Unders
Athletes Notes
Front to Back Leg Swings
Single Leg Calf Raises
Sit Ups
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Line Hop Capacity (Time)
For Time:
5 sets of 25% of Test #
…into…
1 unbroken set of 75% of Test #
…into…
5 sets of 25% of Test #
*have to reset after each set*
Athletes Notes
IMPORTANT: Max of 3 attempts at unbroken part. If you cannot get the unbroken set of 75% in 3 attempts, it’s okay, but for the sake of time….move on!
Demo Videos
Line Hops
Flow
Using an example of a test # of 100:
For Time:
5 sets of 25 reps (must stop and reset after each set of 25)
into
1 set of 75 unbroken reps
into
5 sets of 25 reps (must stop and reset after each set of 25)
If you do not have a test number from January 4th:
Advanced: 5 sets of 25 reps , 1 unbroken set of 75 reps , 5 sets of 25 reps
Intermediate: 5 sets of 15 reps, 1 unbroken set of 40 reps, 5 sets of 15 reps
Beginner: 5 sets of 8 reps, 1 unbroken set of 24 reps, 5 sets of 8 reps
Scaled
Complete as Object Toe Taps
Mayhem Moms
Complete as Slow and Controlled Line Hops
Minimal Metcon
()
Minimal: Jump Rope Capacity (Time)
For Time:
5 sets of 25% of Test #
…into…
1 unbroken set of 75% of Test #
…into…
5 sets of 25% of Test #
*have to reset after each set*
Athletes Notes
IMPORTANT: Max of 3 attempts at unbroken part. If you cannot get the unbroken set of 75% in 3 attempts, it’s okay, but for the sake of time….move on!
Demo Videos
Remember we are using whatever version of jump rope that you used on test day. Can be:
Double Unders
Single Under Crossovers
or Single Unders
Flow
Using an example of a test # of 100:
For Time:
5 sets of 25 reps (must stop and reset after each set of 25)
into
1 set of 75 unbroken reps
into
5 sets of 25 reps (must stop and reset after each set of 25)
If you do not have a test number from January 4th:
Advanced: 5 sets of 25 reps , 1 unbroken set of 75 reps , 5 sets of 25 reps
Intermediate: 5 sets of 15 reps, 1 unbroken set of 40 reps, 5 sets of 15 reps
Beginner: 5 sets of 8 reps, 1 unbroken set of 24 reps, 5 sets of 8 reps
Mayhem Moms
See the Bodyweight for Line Hop Version if needed. 🙂
Bodyweight + Minimal: Eiffel Tower (Checkmark)
4 Sets:
30 second L-Crunches
30 second Russian Twists
30 second Alternating Leg V-Ups
30 second Mountain Climbers
-rest 1:00 between sets-
* Score = checkbox. Just focus on moving today!!!
Athletes Notes
Scoring
Today our scoring is just the check box. Don’t worry about counting your reps. Just focus on getting through it preferably with little to no rest
If you do end up counting and want to score your reps, you can click the Check Box and then go to your profile and edit the workout to add your reps to a comment box.
Demo Videos
GET READY FOR THE CORE BURN
L Crunches
Russian Twists
Alternating Leg V-Up
Mountain Climber
Flow
0:00 – 0:30 Complete as many L-Crunches as you can
0:30 – 1:00 Complete as many Russian Twists as you can
1:00 – 1:30 Complete as many Alternating Leg V-Ups as you can
1:30 – 2:00 Complete as many Mountain Climbers as you can
2:00 – 3:00 REST.
repeat for 4 total sets
Scaled
4 Sets:
30 second Quarter Sit Ups
30 second Heel Taps
30 second Seated Toe Taps
30 second Elevated Mountain Climber
-rest 1:00 between sets-
Mayhem Moms
4 sets:
30 second Modified L-Crunch
30 second Heel Taps
30 second Modified Alternating Leg V Ups
30 second Elevated Mountain Climber
-rest 1:00 between sets-