Crossfit Lillington – Mayhem Affiliate – At Home
Longer Warm Up (No Measure)
2 rounds
10 Ankle Circles (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
25ft Bunny Hops
…into..
20 seconds of Line Hop / Jump Rope Variation
20 second rest
20 seconds of Line Hop / Jump Rope Variation
20 second rest
20 seconds of Line Hop / Jump Rope Variation
Athletes Notes
Walk Forwards on Toes
—-same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Bunny Hops
Ankle Circles
Line Hops OR Single Unders OR Double Unders OR Single Under Crossovers
Bodyweight Metcon
()
Bodyweight: Line Hop Capacity (Time)
For Time:
Accumulate your Line Hop Test #
-Every minute (including the 0:00) complete 15 Sit Ups
(RX+: V-Ups)
Athletes Notes
TEST DATE WAS JANUARY 4TH.
Demo Videos
Line Hops
Flow
At 3,2,1…GO…You are going to start with the 15 sit ups. As soon as you are done with that, you are going to get up and get to work on your line hops. When the 1 minute mark hits, you will immediately stop and start working on another 15 reps of sit ups. As soon as those reps are done, get up and get to work on your line hops-picking up at the number you left off on. You will continue doing this until you get to YOUR test number!!!
IMPORTANT!!!!
If you do not have at least 25 seconds or more to work on your line hops, then you need to either scale the sit up progression OR scale back the reps.
If you do not have a test number, try going to these:
—– Advanced: 150 total reps
—–Intermediate: 100 total reps
—-Beginner: 50 total reps.
Scaled
For Time:
Object Toe Taps OR Step Jacks
Accumulate your Test #
-Every minute (including the 0:00) complete 15 Quarter Sit Ups
Mayhem Moms
For Time:
Slow and Controlled Line Hops
Accumulate your Test #
-Every minute (including the 0:00) complete 15 Quarter Sit Ups OR PhysioBall Sit Ups
Bodyweight: Lindt – Pump Sesh (Checkmark)
3 sets
15 Towel Bicep Curls or Banded Bicep Curls
15 Chair Dips
-rest 90 seconds between sets-
Athletes Notes
Workout Strategy and Flow
Love a good pump sesh to end the day. Make sure to get a good arm pump pic after the workout 😉
Towel Bicep Curls or Banded Bicep Curls
Chair Dip
Remember ideally no rest between the 15 and 15…only resting for the 90 seconds. Aim for steady and controlled movements.
Scaled and Mayhem Moms
3 sets
15 Towel Bicep Curls or Banded Bicep Curls
15 Wall Tricep Push Up
-rest 90 seconds between sets-
Minimal Metcon
()
Minimal: Jump Rope Capacity (Time)
For Time:
Accumulate your Jump Rope Test #
-Every minute (including the 0:00) complete 15 Sit Ups
(RX+: V-Ups)
Athletes Notes
TEST DATE WAS JANUARY 4TH.
Demo Videos
Double Unders OR Single Unders OR Single Under Crossovers
Flow
At 3,2,1…GO…You are going to start with the 15 sit ups. As soon as you are done with that, you are going to get up and get to work on your jump rope. When the 1 minute mark hits, you will immediately stop and start working on another 15 reps of sit ups. As soon as those reps are done, get up and get to work on your jump rope-picking up at the number you left off on. You will continue doing this until you get to YOUR test number!!!
IMPORTANT!!!!
If you do not have at least 25 seconds or more to work on your jump rope, then you need to either scale the sit up progression OR scale back the reps.
If you do not have a test number, try going to these:
—- Very Advanced: 200 total reps.
—– Advanced: 150 total reps
—–Intermediate: 100 total reps
—-Beginner: 50 total reps.
Mayhem Moms
For Time:
Slow and Controlled Line Hops
Accumulate your Test #
-Every minute (including the 0:00) complete 15 Quarter Sit Ups OR PhysioBall Sit Ups
Minimal: Lindt – Pump Sesh (3 Rounds for weight)
3 sets
15 Crush Grip Dumbbell Bicep Curls (50/35)
15 Crush Grip Dumbbell Skull Crushers (50/35)
-rest 90 seconds between sets-
Athletes Notes
Workout Strategy and Flow
Love a good pump sesh to end the day. Make sure to get a good arm pump pic after the workout 😉
Crush Grip Dumbbell Bicep Curl
Crush Grip Dumbbell Skull Crusher
Remember ideally no rest between the 15 and 15…only resting for the 90 seconds. Aim for steady and controlled movements.
Mayhem Moms
No modifications. If laying on your back is uncomfortable, you can switch to Chair Dip
Bonus Stretching (No Measure)
:30 Wall Calf Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Calf Stretch on Wall
Bicep Wall Stretch
Leaning Tricep Stretch