Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Time Through
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
20 Second Standing Quad Stretch (each)
10 Elbow to Floor Stretch (each)
….into….
30 second Walk
30 second Run
30 second Walk
30 second Run
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Standing Quad Stretch
Elbow to Floor Stretch with Rotation
()
Bodyweight + Minimal: Burj Khalifa (Checkmark)
EMOM 20 Minutes
Minute 1: Max Run
Minute 2: Max Box Step Ups (24″/20″)
Minute 3: Max Line Hops or Single Unders
Minute 4: Rest
Score: Today is a checkbox score. I want you to focus on constant movement and controlling your breathing rather than keeping track of your reps.
Athletes Notes
Scoring
Today is a checkbox score. I want you to focus on constant movement and controlling your breathing rather than keeping track of your reps.
Workout Strategy and Flow
Give yourselves anywhere from 5-10 seconds to transition from 1 movement to the next.
Aim to move for the entire minute and not rest until the built in “rest minute”
Flow
0:00 – 1:00 Run
1:00 – 2:00 Box Step Ups
2:00 – 3:00 Line Hops or Single Unders
3:00 – 4:00 Complete rest
Run – choose a pace you feel confident you can maintain over the entire 20 minutes AND one that won’t make you move slower on the box step ups and line hops/single unders.
Box Step Up
Line Hops OR Single Unders – yes…single unders. 🙂 We are working on smooth steady movement and getting more jumps under our belt with the basic movement of Single Unders.
Substitution
Run —→
If you came here looking to sub running because you dislike running, you should still run. The only way to get better at it, is to do it. It’s okay if it feels slow…go do it. I believe in you. 🙂
High Knees or High Knees to Jumping Jacks or High Knees to Lateral Shuffle or Skipping in Place
If you have access to a machine, yes you may sub that.
Backpack Option
EMOM 20 Minutes
Minute 1: Max Backpack Run
Minute 2: Max Backpack Chair Step Ups (24″/20″)
Minute 3: Max Hops over the Backpack
Minute 4: Rest
Scaled
EMOM 20 Minutes
Minute 1: Max Standing Marches or Step Jacks
Minute 2: Max Step Up to Surface (24″/20″)
Minute 3: Max Object Toe Taps
Minute 4: Rest
Mayhem Moms
EMOM 20 Minutes
Minute 1: Max Run (if you still feel comfortable doing so) or controlled High Knees to Lateral Shuffle
Minute 2: Max Box Step Up (24″/20″) or Lunge to Hip Extension (switch legs halfway)
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest
Cool Down (No Measure)
2 Rounds
1:00 Alternating Calf Stretch
1:00 Pigeon Stretch on Box (each)
Athletes Notes
Alternating Calf Stretch
Pigeon Stretch on Box , if you don’t have box complete: Pigeon Stretch