Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)
*Pause 2 seconds in downward dog
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Bodyweight Single Leg RDL
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2:30 Minutes x 3 sets
8 Tempo Single Leg Bodyweight RDL@2121 (each)
…immediately into….
4 Broad Jumps
Athletes Notes
NOTE: This is a different tempo than prescribed for minimal due to the nature of the bodyweight movement.
Demo Videos
Bodyweight Single Leg RDL – complete all of them on 1 leg before moving to the other.
Tempo Explanation Hinge forward for 2 seconds down, pause for 1 second at the bottom, 2 seconds back up to standing, 1 second pause at standing. Repeat for 8 reps total. Then switch sides.
Broad Jumps – focus on being explosive here.
Flow
0:00 – 2:30
8 Tempo Single Leg Bodyweight RDL (left), 8 Tempo Single Leg Bodyweight RDL(right), 4 Broad Jumps. Rest in the time remaining
2:30 – 5:00
Complete set 2
5:00 – 7:30
Complete set 3
Substitution
If you cannot be explosive in the Broad jump due to space, switch to a Tuck Jump and focus on being explosive vertically
Scaled
Every 2:30 Minutes x 3 sets
16 Tempo Bodyweight RDL or Bodyweight RDL Wall Tap @2121 (each)
…immediately into….
4 Modified Tuck Jump
Mayhem Moms
Every 2:30 Minutes x 3 sets
8 Tempo Single Leg Bodyweight RDL @2121 (each) or Wall Assisted Single Leg RDL if needed
…immediately into…
4 Modified Tuck Jump
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2:30 Minutes x 3 sets
8 Tempo Suitcase Deadlifts@30X1 (each)
…immediately into…
4 Broad Jumps
Athletes Notes
Demo Videos
Single Arm Dumbbell Suitcase Deadlift – this movement is going to need your core engaged. This is a single arm deadlift and we do NOT want to lean towards the dumbbell. Focus on a tight and engaged core ensuring you stay upright the whole time.
Tempo Explanation Explode up to standing with the dumbbell, lower yourself down towards the ground for 3 seconds. When the head of the dumbbell touches the ground, explode up to the top pausing for 1 second at the top before repeating for the next rep.
Broad Jumps – focus on being explosive here.
Flow
0:00 – 2:30
8 Tempo Suitcase Deadlifts@30X1 (left), 8 Tempo Suitcase Deadlifts@30X1 (right), 4 Broad Jumps. Rest in the time remaining
2:30 – 5:00
Complete set 2
5:00 – 7:30
Complete set 3
Substitution
If you cannot be explosive in the Broad jump due to space, switch to a Tuck Jump and focus on being explosive vertically
Mayhem Moms
Every 2:30 Minutes x 3 sets
8 Tempo Elevated Single Dumbbell Suitcase Deadlift @30X1 (each)
…immediately into…
4 Modified Tuck Jump
Bodyweight + Minimal: Leaning Tower of Pisa (Time)
For Time:
50-40-30-20-10
Sit Ups
25-20-15-10-5
Push Ups
Athletes Notes
Workout Strategy and Flow
This is a spicier combo than it looks on paper.
We use our core a lot more than we realize when doing push ups. As our core starts to fatigue and our arms start to fatigue it will begin to be more difficult to bust out the push ups.
Be sure to go into this one with a game plan. Breaking every 5 from the start is a good idea, even for some of you pros out there.
Sit Ups
Push Ups
Flow
50 Sit Ups, 25 Push Ups, 40 Sit Ups, 20 Push Ups, 30 Sit Ups, 15 Push Ups, 20 Sit Ups, 10 Push Ups, 10 Sit Ups, 5 Push Ups
Substitutions
Push Ups
—– Knee Push Ups
—– Incline Push Ups
—– Elevated Knee Push Ups
Backpack Option
For Time:
50-40-30-20-10
Backpack Sit Up
25-20-15-10-5
Backpack Push Ups
Scaled
For Time:
50-40-30-20-10
Quarter Sit Ups
25-20-15-10-5
Elevated Knee Push Ups
Mayhem Moms
For Time:
50-40-30-20-10
Quarter Sit Ups or Pelvic Tilts – these are different than glute bridges so pay close attention to the demo video….. ( these are especially good for women who are experiencing coning)
25-20-15-10-5
Knee Push Ups or Incline Push Ups
Bonus Stretching (No Measure)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose