Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Round of:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Bodyweight Single Leg RDL (each)
5 Hand Release Push Ups
5 No Push Up Burpees – aka Up Downs
..into…
3 Rounds of:
3 Burpees
3 Squat to Overhead Reach or 3 Crush Grip Dumbbell Thrusters
3 X-Jumps (no jump) or 3 Dumbbell Hang Snatch (each)
1 Burpee Air Squats OR 1 Burpee Dumbbell Squat Clean Thruster
Athletes Notes
Ankle Circles
Samson Lunge Stretches
Bodyweight RDL
Hand Release Push Ups
No Push Up Burpee Up Downs
INTO
Burpee Variations
Squat to Overhead Reach or Crush Grip Dumbbell Thruster
Burpee Air Squat Combo
—-scale to Modified Burpee Air Squat Combo elevated at bench
OR
Dumbbell Burpee Squat Clean Thruster
—–scale to: Elevated Dumbbell Burpee Squat Clean
Bodyweight Metcon
()
Bodyweight: Godiva (2 Rounds for reps)
AMRAP 4:00
12 Lateral Burpees over the Line
24 X-Jumps (no jump)
-rest 4:00-
AMRAP 4:00
12 Line/Band Facing Burpees
12 Squat to Overhead Reach or Banded Thrusters
-rest 4:00-
For Time: (Cap = 2:00)
20 Burpee Air Squats
*Score = Rounds/Reps for the 2 AMRAPs. Comment your time.
Athletes Notes
Workout Strategy and Flow
The 4 minute AMRAPs are intended to be attacked at a high intensity pace.
You should NEED and WANT the full 4 minute rest. Do not cut that time short.
Remember AMRAP = As many rounds and reps as possible. Only 2 movements per AMRAP, so don’t spend too long at 1 particular movement.
DEMO VIDEOS
Lateral Burpee over the line
X-Jump No Jump
Line Facing Burpees or Band Facing Burpee
Squat to Overhead Reach or Banded Thrusters
Burpee Air Squats – this is a combination of a burpee and an air squat. There are only 20 here….but the fatigue will build…don’t let it come crashing down on you until after you finish these 20. Smooth is fast here. JUST KEEP MOVING.
Scaled
AMRAP 4:00
12 Elevated Up Down with Jump
24 X-Jump No Jump OR Object Alternating Hang Snatch
-rest 4:00-
AMRAP 4:00
12 Elevated Up Down with Jump
12 Squat to Chair
-rest 4:00-
For Time: (Cap = 2:00)
10 Elevated Up Down with Jump
10 Squat to Chair
Mayhem Moms
AMRAP 4:00
12 Modified Burpee
24 X-Jump No Jump
-rest 4:00-
AMRAP 4:00
12 Line Facing Modified Burpees
12 Squat to Overhead Reach or Banded Thrusters
-rest 4:00-
For Time (Cap= 2:00) :
20 Modified Burpee Air Squat Combo
Minimal Metcon
()
Minimal: Godiva (2 Rounds for reps)
AMRAP 4:00
12 Lateral Burpees over the Dumbbell
24 Alternating Hang Dumbbell Snatches (50/35)
-rest 4:00-
AMRAP 4:00
12 Dumbbell Facing Burpees
12 Double Dumbbell Thrusters (2×50/35)
-rest 4:00-
For Time (Cap= 2:00) :
12 Dumbbell Burpee Squat Clean Thrusters (2×50/35)
*Score = Rounds/Reps for the 2 AMRAPs. Comment your time.
Athletes Notes
Workout Strategy and Flow
The 4 minute AMRAPs are intended to be attacked at a high intensity pace.
You should NEED and WANT the full 4 minute rest. Do not cut that time short.
Remember AMRAP = As many rounds and reps as possible. Only 2 movements per AMRAP, so don’t spend too long at 1 particular movement.
DEMO VIDEOS
Dumbbell Lateral Burpees
Single Dumbbell Hang Snatch – alternating every rep, every side counts as 1 rep.
Dumbbell Facing Burpees
Dumbbell Thruster
Dumbbell Burpee Squat Clean Thruster – there are only 12 here….but the fatigue will build…don’t let it come crashing down on you until after you finish these 12. Smooth is fast here. JUST KEEP MOVING.
Mayhem Moms
AMRAP 4:00
12 Modified Burpee
24 Single Dumbbell Hang Snatch
-rest 4:00-
AMRAP 4:00
12 Line Facing Modified Burpees
12 Dumbbell Thruster
-rest 4:00-
For Time (Cap= 2:00) :
12 Elevated Dumbbell Squat Clean Thrusters