Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Inchworm to Push Ups (pause in the toe touch position for 2 seconds)
10 Prone Y Raises
3 Pike Push Ups or 3 Single Dumbbell Push Press (each)
3 Step Back Lunges (each) or 3 Single Dumbbell Hang Cleans (each)
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Inchworm to Push Up
Prone Y Raises
Pike Push Up or Single Dumbbell Push Press
Step Back Lunge Explanation or Single Dumbbell Hang Power Clean
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 90 seconds x 3 Sets
10 Tempo Pike Push Ups @30X1
**RX+: 7 Strict Handstand Push Ups
Athletes Notes
Scoring
I want you all to be able to score if you did Pike, Strict Handstand Push up or a scaling option. So instead of a check box score, I am giving you an open text box. 🙂
Flow
0:00 – 1:30 Complete 10 Tempo Pike Push Ups
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
Demo Video
Pike Push Up — starting in the tripod position, lower yourself down to the ground for 3 seconds, without pausing at the bottom, explode back up to the top position and hold for 1 second before repeating.
——if you want the additional challenge, you can perform the RX+ option of: Strict Handstand Push Up or even Strict Box Handstand Push Up
Substitutions
You can also perform 10 Crush Grip Seated Object Z-Press or Incline Push Ups
Scaled
Every 90 seconds x 3 Sets
10 Crush Grip Seated Object Z-Press or Elevated Knee Push Ups
Mayhem Moms
Every 90 seconds x 3 Sets
10 Tempo Pike Push Up @30X1 or Crush Grip Seated Object Z-Press
Bodyweight: Empire State Building (Time)
On a 15:00 Clock complete:
25-20-15-10-5
Jumping Lunges (L+R=1)
1-2-3-4-5
Wall Walks
—–45 second High Plank after each round
In the time remaining, accumulate max minutes in a Wall Sit.
Score = Time accumulated in the Wall Sit
Athletes Notes
Scoring
Score = Time accumulated in the Wall Sit
——It’s okay to take breaks and rest but your score only counts for the time that you are actually sitting in the wall sit.
Workout Strategy and Flow
Jumping Lunge – left leg + right leg is 1 rep
Wall Walk
High Plank Hold
Wall Sit – hold yourself to the 90 degree standard. Don’t rest your arms on your legs and keep that back flat against the wall!
FLOW
You are going to set your clock to 15 Minutes
At 3,2,1…Go:
25 Jumping Lunges, 1 Wall Walk, 45 second High Plank Hold, 20 Jumping Lunges, 2 Wall Walk, 45 second High Plank Hold, 15 Jumping Lunges, 3 Wall Walk, 45 second High Plank Hold, 10 Jumping Lunges, 4 Wall Walk, 45 second High Plank Hold, 5 Jumping Lunges, 5 Wall Walk, 45 second High Plank Hold.
As soon as that is complete, in the time remaining you are going to accumulate as much time in a Wall Sit as you can. It’s okay to take breaks and rest but your score only counts for the time that you are actually sitting in the wall sit.
NOTE You need to work hard to finish the first part quickly so you can work to accumulate as much time as possible minutes in the wall sit.
Substitution
Wall Walk —–> in order of most difficult to least difficult sub option
1) Perform the wall walk and get as close to the wall as possible, even if it’s not a full wall walk.
2) Elevated Box Walks
3) Inchworm to Pushup
4) Modified Inchworm
Scaled
On a 15:00 Clock complete:
25-20-15-10-5
Wall Assisted Step Back Lunges
4-8-12-16
Bear Crawl Alternating Shoulder Taps (L+R=1)
—–45 second Knee Plank after each round
In the time remaining, accumulate max minutes in a Wall Sit – if you need to go higher on the wall like a 45 degree angle, adjust to that.
Mayhem Moms
On a 15:00 Clock complete:
25-20-15-10-5
Bodyweight Split Squat (each leg)
1-2-3-4-5
Modified Inchworm
—–45 second High Plank Hold after each round
In the time remaining, accumulate max minutes in a Wall Sit – if you need to go higher on the wall like a 45 degree angle, adjust to that
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 90 seconds x 3 sets
10 Tempo Seated Crush Grip Dumbbell Strict Press @ 30X1
Athletes Notes
Scoring
RX – For our strength, we won’t have an RX weight. I want you selecting a weight that you can complete with the proper tempo. IF you complete exactly as written, then you can consider it RX.
Flow
0:00 – 1:30 Complete 10 Tempo Seated Crush Grip Dumbbell Strict Press
1:30 – 3:00 Repeat for set 2
3:00 – 4:30 Repeat for set 3
Demo Video
Crush Grip Seated Dumbbell Strict Press – tempo is explode the dumbbell up overhead, pause for 1 second at the top, descend down for 3 seconds and then repeat until you get 10 total reps.
Mayhem Moms
no modification – perform as written
Minimal: Empire State Building (Time)
On a 15:00 Clock complete:
25-20-15-10-5
Dumbbell Hang Power Clean (2×50/35)
1-2-3-4-5
Wall Walks
—-100ft Dumbbell Farmers Carry (2×50/35) after each round
In the time remaining, accumulate max minutes in a wall sit.
Score = Time accumulated in the Wall Sit
Athletes Notes
Scoring
Score = Time accumulated in the Wall Sit
——It’s okay to take breaks and rest but your score only counts for the time that you are actually sitting in the wall sit.
Workout Strategy and Flow
Double Dumbbell Hang Power Clean
choose the weight wisely so you can have at least 2 minutes to work on the wall sit
Wall Walk
Double Dumbbell Farmer’s Carry
If you don’t have room to do the carry, complete 45 seconds of Double Dumbbell Farmer’s Carry Marches
Wall Sit – hold yourself to the 90 degree standard. Don’t rest your arms on your legs and keep that back flat against the wall!
FLOW
You are going to set your clock to 15 Minutes
At 3,2,1…Go:
25 Hang Power Cleans, 1 Wall Walk, 100ft Dumbbell Farmers Carry, 20 Hang Power Cleans, 2 Wall Walk, 100ft Dumbbell Farmers Carry, 15 Hang Power Cleans, 3 Wall Walk, 100ft Dumbbell Farmers Carry, 10 Hang Power Cleans, 4 Wall Walk, 100ft Dumbbell Farmers Carry, 5 Hang Power Cleans, 5 Wall Walk, 100ft Dumbbell Farmers Carry
As soon as that is complete, in the time remaining you are going to accumulate as much time in a Wall Sit as you can. It’s okay to take breaks and rest but your score only counts for the time that you are actually sitting in the wall sit.
NOTE You need to work hard to finish the first part quickly so you can work to accumulate as much time as possible minutes in the wall sit.
Substitution
Wall Walk —–> in order of most difficult to least difficult sub option
1) Perform the wall walk and get as close to the wall as possible, even if it’s not a full wall walk.
2) Elevated Box Walks
3) Inchworm to Pushup
4) Modified Inchworm
Mayhem Moms
On a 15:00 Clock complete:
25-20-15-10-5
Double Dumbbell Hang Power Clean
1-2-3-4-5
Modified Inchworm
—–45 second Dumbbell Farmers Carry Hold after each round
In the time remaining, accumulate max minutes in a Wall Sit – if you need to go higher on the wall like a 45 degree angle, adjust to that