Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 seconds of Standing Marches
10 Deadbug Floor Angels
5 Single Arm Rows (towel, band or dumbbell) (each)
5 Bodyweight Box Step Ups (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 Hanging Shrugs + 1 Strict Pull Up with Pause at Top
Athletes Notes
Standing Marches
Dead Bug Floor Angel
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
Box Step Up
If doing strict pull ups: Hanging Shrugs
Bodyweight Metcon
()
Bodyweight: Pulling Endurance (AMRAP – Reps)
Strict Pull Ups, Towel Rows or Banded Bent Over Rows
EMOM 9 Minutes
Minute 1: Complete 25% of Test#
Minute 2: Complete 30% of Test#
Minute 3: Complete 35% of Test#
Minute 4: Complete 40% of Test#
Minute 5: Complete 45% of Test#
Minute 6: Complete 40% of Test#
Minute 7: Complete 35% of Test#
Minute 8: Complete 30% of Test#
Minute 9: Complete 25% of Test#
Score = Total amount of reps.
**If you don’t have a test number, check out the workout prep notes
Athletes Notes
Scoring
Today we are going to score the total # of reps we did. So add up your reps from Minutes 1-9 and that is your score. In the comment box of your score, put your test # for easy reference.
Demo Videos
Strict Pull Up OR Towel Rows OR Banded Bent Over Row
Flow
Remember our test # is based off of a 2 second PAUSE Strict Pull Up or Towel/Banded Row, but these will not have a pause. So climbing up to 45% and back down in such a short time will still be challenging but shouldn’t be impossible 🙂
0:00 – 1:00 Complete 25% of your test number, rest the remainder of the minute
1:00 – 2:00 Complete 30% of your test number , rest the remainder of the minute
2:00 – 3:00 Complete 35% of your test number , rest the remainder of the minute
3:00 – 4:00 Complete 40% of your test number , rest the remainder of the minute
4:00 – 5:00 Complete 45% of your test number , rest the remainder of the minute
5:00 – 6:00 Complete 40% of your test number , rest the remainder of the minute
6:00 – 7:00 Complete 35% of your test number , rest the remainder of the minute
7:00 – 8:00 Complete 30% of your test number , rest the remainder of the minute
8:00 – 9:00 Complete 25% of your test number
If you don’t have a test number, try one of these…..
Advanced: 5, 6, 7, 8, 9, 8, 7, 6, 5
Intermediate: 3, 4, 5, 6, 7, 6, 5, 4, 3
Beginner: 1, 2, 3, 4, 5, 4, 3, 2, 1
Backpack Option
Complete as Backpack Bent Over Row or Backpack Pull Ups if you are EXTREMELY proficient at pull ups.
Scaled or Mayhem Moms
No modification here, as you should be able to do the towel or banded row option 🙂
Bodyweight: Strength (Checkmark)
“Dove”
Every 3 minutes x 3 sets:
8 Box Step Ups (all on left) (24/20)
8 Box Step Ups (all on right) (24/20)
20 second Hollow Hold
*RX+ 20 second Hollow Rocks
Athletes Notes
Flow
0:00 – 3:00
Complete 8 Box Step Ups on the left leg, then 8 Single Leg Box Step Ups on the right leg, then a 20 second hollow hold. Rest the remainder of the time.
3:00 – 6:00 Complete set 2. Rest the remainder of the time.
6:00 – 9:00 Complete set 3
Demo Videos
Box Step Up – ALL on the left, then you can switch to complete the same amount on the right side.
—-while there is not a specific tempo listed, please make quality and control your #1 focus here. Don’t go for speed.
Hollow Hold – try challenging yourself here. We have seen holds as long as 60 seconds before, so 20 seconds should feel quick 😉
RX+ Version = 20 seconds of Hollow Rocks
Substitutions
Hollow Hold Scaling Options
Scaled
Every 3:00 Minutes x 3 Sets
8 Step Up to Surface (left)
8 Step Up to Surface (right)
20 second Boat Hold
Mayhem Moms
Every 3:00 Minutes x 3 Sets
8 Lunge to Hip Extension (left)
8 Lunge to Hip Extension (right)
20 second Boat Hold
Minimal Metcon
()
Minimal: Pulling Endurance (AMRAP – Reps)
Double Dumbbell Bent Over Rows
EMOM 9 Minutes
Minute 1: Complete 25% of Test#
Minute 2: Complete 30% of Test#
Minute 3: Complete 35% of Test#
Minute 4: Complete 40% of Test#
Minute 5: Complete 45% of Test#
Minute 6: Complete 40% of Test#
Minute 7: Complete 35% of Test#
Minute 8: Complete 30% of Test#
Minute 9: Complete 25% of Test#
Score = Total amount of reps. Comment what weight you used.
**If you don’t have a test number, check out the workout prep notes
Athletes Notes
Scoring
Today we are going to score the total # of reps we did. So add up your reps from Minutes 1-9 and that is your score. In the comment box of your score, put your test # for easy reference
Demo Videos
Double Dumbbell Bent Over Row
Flow
TWO THINGS TO REMEMBER:
The percentages are based off of your rep #, not your weight. Use the same weight as you did on test day. (Jan. 2nd)
Remember our test # is based off of a 2 second PAUSE Double Dumbbell Bent Over Row, but these will not have a pause. So climbing up to 45% and back down in such a short time will still be challenging but shouldn’t be impossible 🙂
0:00 – 1:00 Complete 25% of your test number, rest the remainder of the minute
1:00 – 2:00 Complete 30% of your test number , rest the remainder of the minute
2:00 – 3:00 Complete 35% of your test number , rest the remainder of the minute
3:00 – 4:00 Complete 40% of your test number , rest the remainder of the minute
4:00 – 5:00 Complete 45% of your test number , rest the remainder of the minute
5:00 – 6:00 Complete 40% of your test number , rest the remainder of the minute
6:00 – 7:00 Complete 35% of your test number , rest the remainder of the minute
7:00 – 8:00 Complete 30% of your test number , rest the remainder of the minute
8:00 – 9:00 Complete 25% of your test number
If you don’t have a test number, try one of these…..
Advanced: 5, 6, 7, 8, 9, 8, 7, 6, 5
Intermediate: 4, 5, 6, 7, 8, 7, 6, 5, 4
Beginner: 3, 4, 5, 6, 7, 6, 5, 4, 3
Mayhem Moms
No modification here, if you need to modify, check out the bodyweight option.
Minimal: Strength (3 Rounds for weight)
“Dove”
Every 3 minutes x 3 sets:
8 Single Dumbbell Box Step Ups (all on the left) (24/20)
8 Single Dumbbell Box Step Ups (all on the right) (24/20)
20 second Hollow Hold
*RX+ 20 second Hollow Rocks
Athletes Notes
Flow
0:00 – 3:00
Complete 8 Single Dumbbell Box Step Ups on the left leg, then 8 Single Dumbbell Box Step Ups on the right leg, then a 20 second hollow hold. Rest the remainder of the time.
3:00 – 6:00 Complete set 2. Rest the remainder of the time.
6:00 – 9:00 Complete set 3
Demo Videos
Single Dumbbell Box Step Up – ALL on the left, then you can switch to complete the same amount on the right side.
Hollow Hold – try challenging yourself here. We have seen holds as long as 60 seconds before, so 20 seconds should feel quick 😉
RX+ Version = 20 seconds of Hollow Rocks
Substitutions
Hollow Hold Scaling Options
Mayhem Moms
Every 3:00 Minutes x 3 Sets
8 Single Dumbbell Box Step Up (left)
8 Single Dumbbell Box Step Up (right)
20 second Boat Hold
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Pigeon Stretch (each)
:30 Couch Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Pigeon Stretch