Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Jumping Jacks
5 Deep Squat Thoracic Rotations (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 second Active Deadhang on Rig + 5 Hanging Shrugs + 1 Strict Pull Up
Athletes Notes
Jumping Jacks
Deep Squat with Rotations
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs + Strict Pull Up
Bodyweight Metcon
()
Bodyweight: Pulling Endurance (AMRAP – Reps)
Strict Pull Up or Towel Row or Banded Bent Over Row
Complete the following:
1 set of: 35% of your Max Effort
-rest 1:00 between sets-
2 sets of 25% of your Max Effort
-rest 1:00 between sets–
3 sets of 20% of your Max Effort
-rest 1:00 between sets-
-Rest 1:00-
60 seconds of Max Kipping Pull Up, Banded Pull Ups, Towel Rows or Banded Bent Over Rows
Score = ONLY max reps done in 60 seconds
Athletes Notes
THIS LOOKS FAMILIAR BECAUSE WE DID SOMETHING SIMILAR ON 1/10/24 & 1/26/2024 BUT WE DID A MAX OF 30 & 45 SECONDS…THIS IS MAX OF 60 SECONDS.
Scoring
As seen on the whiteboard, the only thing we are logging as our score today is the max # of kipping / banded pull ups or towel rows or banded bent over rows that we get in the final 60 second part of this workout. Please comment the numbers you used in the percentages part of the workout.
Flow
Today we are working with the Max Effort number you got in the test week max unbroken test of PAUSE Strict Pull Ups, PAUSE towel rows or PAUSE Banded Bent Over Rows
1 set of 35%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
Complete 60 seconds of max Kipping or Banded Pull Ups, Towel Rows or Banded Bent Over Rows.
IF YOU DID NOT COMPLETE THE TEST (Week of Jan 1st) AND DO NOT KNOW YOUR CURRENT MAX EFFORT SET OF THIS MOVEMENT then here are the recommend rep ranges for today. Choose your # based on the ability to complete these unbroken….. 1 set of 3-6 reps, 2 sets of 2-5 reps, 3 sets 1-4 reps.
Demo Videos
Strict Pull Up or Towel Rows or Banded Bent Over Row
IF PERFORMING PULL UPS CLICK HERE FOR EFFICIENCY TIPS
The style you choose for the final 45 seconds should be something that is an easier version of what you did in the max effort portion.
Kipping Pull Up or Band Assisted Pull Ups- 1 Foot
—–If you did strict pull ups and you have the skill to kip, then you’ll do kipping pull ups.
—-If you did strict pull ups and you don’t have the skill to kip yet, then you can do banded pull ups.
—–If you did banded or towel rows, to make the 45 second version slightly easier, change your resistance band or angle you use for the row to be a little less challenging.
Note Yes if you have access to Ring Rows or TRX you can use those rather than a band or towel, but we don’t program them here because they are not on our equipment list 🙂
Scaled and Mayhem Moms
No modification, complete as written with whatever style of pulling feels best for you. Whether that is an assisted pull up, towel row or banded row.
Minimal Metcon
()
Minimal: Pulling Endurance (AMRAP – Reps)
Double Dumbbell Bent Over Rows
Complete the following:
1 set of 35% of your Max Effort
-rest 1:00 between sets-
2 sets of 25% of your Max Effort
-rest 1:00 between sets–
3 sets of 20% of your Max Effort
-rest 1:00 between sets-
-Rest 1:00-
60 seconds of Max Crush Grip Dumbbell Bent Over Row
Score = ONLY max reps done in 60 seconds
Athletes Notes
THIS LOOKS FAMILIAR BECAUSE WE DID SOMETHING SIMILAR ON 1/10/24 & 1/26/2024 BUT WE DID A MAX OF 30 & 45 SECONDS…THIS IS MAX OF 60 SECONDS.
Scoring
As written on the whiteboard, your score is ONLY the # of crush grip dumbbell bent over rows that you get in the final 60 seconds. Please comment in your score box the numbers you used for your percentages
Flow
Today we are working with the Max Effort Number you got in the test weeks max unbroken test of PAUSE double dumbbell bent over rows.
1 set of 35%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 30%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
1 set of 25%
-rest 1:00-
Complete 60 seconds of max Crush Grip Dumbbell Bent Over Row
IF YOU DID NOT COMPLETE THE TEST (WEEK OF January 1) AND DO NOT KNOW YOUR CURRENT MAX EFFORT SET OF THIS MOVEMENT then here are the recommend rep ranges for today. Choose your # based on the ability to complete these unbroken….. 1 set of 5-7 reps, 2 sets of 4-6 reps, 3 sets 3-5 reps.
Demo Videos
Double Dumbbell Bent Over Row
Crush Grip Dumbbell Bent Over Row
Mayhem Moms
No modification, complete as written 🙂
Bodyweight + Minimal: Sydney Opera House (Checkmark)
EMOM 12 Minutes
Minute 1: 10-15 Single Leg Squats to Box (left)
Minute 2: 10-15 Single Leg Squats to Box (right)
Minute 3: 30 Second Superman Hold
**Choose a number that allows you to be done no later than the 40 second mark.
Score = Height of Box
Athletes Notes
Scoring
Your score today will be the height of your box in inches.
Yes, this is meant to be bodyweight only!! Just focus on balance, making each rep look pretty and feel good.
Demo Videos
Single Leg Squat (aka Pistol Squat) to Box – Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
I am letting you choose the rep scheme today based on how you are feeling and how confident you feel in this movement. Be sure whatever # you select that you are able to complete all of the reps in 40 seconds or less.
NOTICE: THERE IS NO BUILT IN REST MINUTE. Your rest is built into the work itself allowing around 20-30 seconds of rest.
Superman Hold
Flow
0:00 – 1:00 10-15 reps of Single Leg Squats to Box on the left leg
1:00 – 2:00 10-15 reps of Single Leg Squats to Box on the right leg
2:00 – 3:00 30 Second Superman Hold
repeat for 4 rounds (until 12 minutes is up)
Scaled
EMOM 12 Minutes
Minute 1: 10 SLOW Squat to Chair/Box – focus on going slower here and really feeling the burn.
Minute 2: 15 Regular Speed Squat to Chair/Box
Minute 3: 15 second Birddog Hold (left) into 15 second Birddog Hold (right)
Mayhem Moms
EMOM 12 Minutes
Minute 1: 10-15 Single Leg Squat (aka Pistol Squat) to Box (left) – hold into a wall for assistance if needed
Minute 2: 10-15 Single Leg Squat (aka Pistol Squat) to Box (right) – hold into a wall for assistance if needed
Minute 3: 15 second Birddog Hold (left) into 15 second Birddog Hold (right)
*Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
Score = Height of Box
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
1:00 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Lat Stretch on Box
Scorpion Stretch
Camel Pose