Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Prone IYTs
10 Reverse Snow Angels
5 Elbow to Floor Lunge Stretches (each)
5 Box Step Ups (each)
10 Bodyweight RDLs OR 5 Single Arm Dumbbell Suitcase Deadlifts (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Reverse Snow Angels
Elbow to Floor Stretch with Rotation
Box Step Up
Bodyweight RDL OR Single Arm Dumbbell Suitcase Deadlift
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 Sets
10 Pike Push Ups or Kipping Handstand Push Ups
20 second Wall Sit
Athletes Notes
Demo Videos
Pike Push Up
OR
Kipping Handstand Push Up
Wall Sit – 90 degree angle, back against the wall and hands by your side!
Flow
0:00 – 2:00 Complete 10 Pike Push Ups and 20 second Wall Sit, then rest the remainder of the time .
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Substitution
Pike Push Up / Handstand Push Up Alternatives:
15 Box Handstand Shoulder Taps (L+R=1)
10 Incline Push Ups
15 Bear Crawl Alternating Shoulder Taps (L+R=1)
If the wall sit is giving you trouble, change your angle to 45 degrees (or a higher angle if needed)
Scaled
Every 2 Minutes x 3 Sets
15 Bear Crawl Alternating Shoulder Taps (L+R=1)
15 second Wall Sit — adjust the angle to be higher
Mayhem Moms
Every 2 Minutes x 3 Sets
10 Pike Push Up OR ——15 Box Handstand Shoulder Taps (L+R=1)
20 second Wall Sit
Bodyweight: Milka (Time)
For Time:
30-20-10-20-30
Glute Bridges
15-10-5-10-15
Box Jump Overs (24″/20″)
Athletes Notes
Workout Strategy and Flow
This is going to go by faster than you think. Get after it!!!
Glute Bridges
Box Jump Over – be confident that you can jump to this box height under jelly legs.
FLOW
30 Glute Bridges, 15 Box Jump Overs, 20 Glute Bridges, 10 Box Jump Overs, 10 Glute Bridges, 5 Box Jump Overs, 20 Glute Bridges, 10 Box Jump Overs, 30 Glute Bridges, 15 Box Jump Overs
Substitution
If you don’t have access to a box, you can sub with Tuck Jumps
Scaled
For Time:
30-20-10-20-30
Glute Bridges
15-10-5-10-15
Step Up to Surface
Mayhem Moms
For Time:
30-20-10-20-30
Glute Bridges
15-10-5-10-15
Modified Tuck Jump
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 Sets
10 Single Arm Dumbbell Push Press (each)
20 second Wall Sit
Athletes Notes
Demo Videos
Single Dumbbell Push Press – should be able to do that weight unbroken
Wall Sit – 90 degree angle, back against the wall and hands by your side!
Flow
0:00 – 2:00 Complete 10 Dumbbell Push Press on the Left, 10 Dumbbell Push Press on the right and 20 second Wall Sit, then rest the remainder of the time .
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Substitution
If the wall sit is giving you trouble, change your angle to 45 degrees (or a higher angle if needed)
Mayhem Moms
Every 2 Minutes x 3 Sets
10 Seated Dumbbell Strict Press (all on 1 side, then all on the other)
20 second Wall Sit
Minimal: Milka (Time)
For Time:
30-20-10-20-30
Dumbbell Deadlifts (2×50/35)
15-10-5-10-15
Box Jump Overs (24″/20″)
Athletes Notes
Workout Strategy and Flow
This is going to go by faster than you think. Get after it!!!
Dumbbell Deadlift – the weight of these should not be a limiting factor. You should be able to complete these in no more than 2 sets.
Box Jump Over – be confident that you can jump to this box height under jelly legs.
FLOW
30 Dumbbell Deadlifts, 15 Box Jump Overs, 20 Dumbbell Deadlifts, 10 Box Jump Overs, 10 Dumbbell Deadlifts, 5 Box Jump Overs, 20 Dumbbell Deadlifts, 10 Box Jump Overs, 30 Dumbbell Deadlifts, 15 Box Jump Overs
Substitution
If you don’t have access to a box, you can sub with Tuck Jumps
Mayhem Moms
For Time:
30-20-10-20-30
Elevated Sumo Dumbbells Deadlifts
15-10-5-10-15
Modified Tuck Jump
Bonus Stretching (No Measure)
:30 Wrist Stretches
1:00 Samson Stretch (each side)
1:00 Cross Leg Forward Fold Stretch (each side)
Athletes Notes
Wrist Stretches
Samson Stretch
Cross Leg Forward Fold