Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds of:
20 Tibialis Raises
20 Calf Raises
5 Dynamic Squat Stretch
10 Bodyweight Renegade Rows (left)
10 Bodyweight Renegade Rows (right)
….then 2 rounds of:
20 second High Knees
20 second Butt Kicks
20 second Jog
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Dynamic Squat Stretch
Bodyweight Renegade Row – all one side
High Knees
Butt Kicks
Sub the running with one of the following if needed
Skater Side Jumps
or High Knees to Lateral Shuffle
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 sets
10 Single Arm Bodyweight Renegade Rows (each)
Athletes Notes
Demo Video
Bodyweight Renegade Row – all one side
—- this will engage the core as well, so hold a tight core and try your best not to rock your hips back and forth.
Flow
0:00 – 2:00 Complete 10 Single Arm Bodyweight Renegade Rows on the Left, then 10 Single Arm Bodyweight Renegade Rows on the Right. Rest the remainder of time
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Scaled
Every 2 Minutes x 3 sets
10 Kneeling Bodyweight Renegade Row (Each) – NOT ALTERNATING
Mayhem Moms
Every 2 Minutes x 3 sets
10 Kneeling Bodyweight Renegade Row OR Elevated Bodyweight Renegade Row (each)
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
10 Single Dumbbell Renegade Rows (each)
Athletes Notes
Demo Video
Dumbbell Renegade Row – these should be completed ALL on one side though. So don’t alternate arms.
—- this will engage the core as well, so hold a tight core and try your best not to rock your hips back and forth.
Flow
0:00 – 2:00 Complete 10 Single Dumbbell Renegade Rows on the Left, then 10 Single Dumbbell Renegade Rows on the Right. Rest the remainder of time
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Mayhem Moms
Every 2 Minutes x 3 sets
10 Dumbbell Renegade Row (each)
—-complete these version with a dumbbell if needed Kneeling Renegade Row OR Elevated Renegade Row
Bodyweight + Minimal: Ghirardelli (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 150m Run (RX+ 200m)
Minute 2: 10 Line Facing Burpees
Minute 3: Max Air Squats
Minute 4: Rest
Score: ONLY Air Squat Reps
Athletes Notes
Score
ONLY score the max air squats you get each round.
Workout Strategy and Flow
Remember the Air Squats are the most important part because that is our score.
We want to complete minutes 1 and 2 and have time to rest within those minutes, because we won’t have time to rest during the Air Squat minute. I want us taking the full 60 seconds to accumulate those reps.
Line Facing Burpees – remember to try to jump facing the same way each time so you aren’t going in circles!!!
Air Squats – if you need to stop for a second and shake it out, that’s okay but don’t rest longer than 3 seconds.
Substitutions
Run —→
45 seconds of High Knees to Jumping Jacks OR High Knees to Lateral Shuffle OR Skipping in Place
Yes, if you have access to a machine and want to sub that, you may. Click HERE for the calorie conversion chart.
Backpack Option
EMOM 16 Minutes
Minute 1: 150m Backpack Run (RX+ 200m)
Minute 2: 10 Backpack Facing Burpees
Minute 3: Max Backpack Back Squat
Minute 4: Rest
Scaled
EMOM 16 Minutes
Minute 1: 40 Step Jacks
Minute 2: 10 Elevated Up Down with Jump
Minute 3: Max Squat to Chair
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: 45 seconds of High Knees to Jumping Jacks OR High Knees to Lateral Shuffle OR Skipping in Place
Minute 2: 10 Line Facing Modified Burpees
Minute 3: Max Air Squats
Minute 4: Rest