Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Single Leg Calf Raise (each)
5 Inchworms to Push Up
5 Single Leg Glute Bridges (each)
5 Sit Ups
then…complete
80 Line Hops or Single Unders with little to no rest.
Athletes Notes
5 Minutes to work through as many rounds as you can.
Single Leg Calf Raises
Inchworm to Pushup —-scale to Modified Inchworm if needed
Single Leg Glute Bridge Hold
Sit Ups
Line Hops OR Single Unders
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 Sets
12 Tempo Bodyweight RDLs or Banded Good Mornings @2121
-rest 60-90 seconds
Athletes Notes
Demo Videos
Bodyweight RDL OR Banded Good Mornings
TEMPO EXPLANATION
You will start by standing tall, you will hinge at the hips lowering your chest to the ground for 2 seconds, pause for 1 second at the bottom of that rep, then begin to stand tall taking 2 seconds to get to standing and pause for 1 second at the top. Repeat for 12 total reps.
Scaled
3 Sets
12 Tempo Bodyweight RDL Wall Tap @2121
-rest 60-90 seconds
Mayhem Moms
3 Sets
12 Tempo Bodyweight RDL OR Banded Good Mornings @2121
-rest 60-90 seconds
Bodyweight: Hershey’s (Time)
4 Rounds for Time:
8 Alt. Leg V-Up + V-Up*
16 Push Ups
64 Line Hops
*1 rep is Left Leg + Right Leg + V-Up
Athletes Notes
Workout Strategy and Flow
BE SURE YOU DO THE CORE PART CORRECTLY.
The core will start to fatigue and that will play a factor into your push ups. Ideally you can complete at least 4-5 reps at a time. If not, scale the style of push up to allow at least 4-5 reps at a time.
Demo Videos
Alternating Leg V-Up + V-Up : a left leg v-up + a right leg v-up + a double leg v-up is 1 rep. You have 8 of those each round.
Push Ups
Line Hops
Substitution
Alt. V-Up + V-Up combo
if you’re struggling with this today, try this:
OPTION 1:
Alternating Leg V-Up + Tuck Up
OPTION 2:
Alternating Leg V-Up + Modified Tuck Ups
OPTION 3: See Mayhem Moms below
Push Ups
Knee Push Ups
Incline Push Up s
Elevated Knee Push Ups
Scaled
For simplicity, your core portion is different. Just 8 seated toe taps total, into 8 quarter sit ups 🙂
4 Rounds for Time:
8 Seated Toe Taps
8 Quarter Sit Ups
16 Elevated Knee Push Ups
64 Step Jacks
Mayhem Moms
4 Rounds for Time:
8 Modified Alternating Leg V Ups + Quarter Sit Ups
16 Knee Push Ups or Incline Push Ups
64 Slow and Controlled Line Hops
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 Sets
12 Tempo Seated Dumbbell Good Morning @2121
-rest 60-90 seconds-
Athletes Notes
Demo Videos
Seated Good Mornings
TEMPO EXPLANATION
You will start by standing tall, you will hinge at the hips lowering your chest to the ground for 2 seconds, pause for 1 second at the bottom of that rep, then begin to stand tall taking 2 seconds to get to standing and pause for 1 second at the top. Repeat for 12 total reps.
Mayhem Moms
3 Sets
12 Tempo Seated Good Mornings @2121
-rest 60-90 seconds
Minimal: Hershey’s (Time)
4 Rounds for Time:
8 Alt. Leg V-Up + V-Up*
16 Push Ups
64 Double Unders
*1 rep is Left Leg + Right Leg + V-Up
Athletes Notes
Workout Strategy and Flow
BE SURE YOU DO THE CORE PART CORRECTLY.
The core will start to fatigue and that will play a factor into your push ups. Ideally you can complete at least 4-5 reps at a time. If not, scale the style of push up to allow at least 4-5 reps at a time.
Double Unders: if you cannot consistently get a set of 32 double unders, then let’s scale today. I don’t want you taking more than 2 attempts to get in these 64 reps.
Demo Videos
Alternating Leg V-Up + V-Up : a left leg v-up + a right leg v-up + a double leg v-up is 1 rep. You have 8 of those each round.
Push Ups
Double Unders
Substitution
Alt. V-Up + V-Up combo
if you’re struggling with this today, try this:
OPTION 1:
Alternating Leg V-Up + Tuck Up
OPTION 2:
Alternating Leg V-Up + Modified Tuck Ups
OPTION 3: See Mayhem Moms below
Push Ups
Knee Push Ups
Incline Push Ups
Elevated Knee Push Ups
Double Unders
scale to 128 Single Unders or 64 Single Under Crossovers
Mayhem Moms
4 Rounds for Time:
8 Modified Alternating Leg V Ups + Quarter Sit Ups
16 Knee Push Ups or Incline Push Ups
64 Slow and Controlled Line Hops