Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Leg Swings (each)
10 Hamstring Scoop Stretches (each)
5 Samson Lunges (each)
15 second Hollow Hold
30 seconds of High Knees
—
Complete 2 Rounds:
30 Second Run
15 Second Walk
Athletes Notes
Front to Back Leg Swings
Hamstring Scoop Stretch
Samson Lunge Stretches
Hollow Hold
——- Hollow Hold Scaling Options
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Bodyweight + Minimal: Brandon Lake (Time)
For Time:
2 Rounds
3 Minute Run (Moderate)
30 Sit Ups
30 Russian Twists (L+R=1)
2 Minute Run (Moderate-Fast)
20 Sit Ups
20 Russian Twists (L+R=1)
1 Minute Run (Fast)
10 Sit Ups
10 Russian Twists (L+R=1)
Time Cap: 20 Minutes
**SEE PREP NOTES FOR RX+ OPTION
Athletes Notes
Workout Strategy and Flow
Cardio and Core!! We have been doing more of these recently and it’s been so much fun.
Today we have time domains spent running (so everyone will do the same time on the runs) and then I have also given each time domain a different pace.
Please be aware that your moderate pace may be at a different speed than someone else’s moderate pace BUT it should feel the same for both athletes.
Here is what I mean:
1) Moderate: should be at a 70% effort level. This pace should be one that you can hold steady for a long time!
2) Moderate-Fast : should be at an 80% effort level. This pace should be challenging to hold for extended periods of time, but you could do it if needed.
3) Fast: Should be at a 90% effort level. Something you feel like you can only hold for about 6 or so minutes and then you’re done!
If this idea of paces and effort levels is all new to you, that’s okay!!! Just use this as a time to find “3 gears” – easy, medium and hard .
Demo Videos
Sit Ups
Russian Twists – left side + right side is 1 rep.
RX+ Option:
Sit ups can scaled up to V-Ups
Russian Twists can be scaled up to Dumbbell Russian Twists
Substitution
Run —->
You can sub out one of these movements: High Knees or Skipping in Place . Keep the same time domains and efforts/paces that you would if you were running.
Yes, you can sub a machine if you have access to one. Use the same time domain and paces.
See next section for:
Backpack Option
Scaled Option
Mayhem Moms Option
Bodyweight + Minimal: Brandon Lake (Scaling Options) (Time)
Backpack Option
For Time:
2 Rounds
3 Minute Backpack Run (Moderate)
30 Backpack Sit Up
30 Backpack Russian Twists (L+R=1)
2 Minute Backpack Run (Moderate-Fast)
20 Backpack Sit Up
20 Backpack Russian Twists (L+R=1)
1 Minute Backpack Run (Fast)
10 Backpack Sit Up
10 Backpack Russian Twists (L+R=1)
M30 Scaled
For Time:
2 Rounds
3 Minutes of Step Jacks OR Standing Marches (Moderate)
30 Quarter Sit Ups
30 Heel Taps (L+R=1)
2 Minutes of Step Jacks OR Standing Marches (Moderate-Fast)
20 Quarter Sit Ups
20 Heel Taps (L+R=1)
1 Minute of Step Jacks OR Standing Marches (Fast)
10 Quarter Sit Ups
10 Heel Taps (L+R=1)
Mayhem Moms
IF YOU CAN DO THE PACES, DO IT. If not, just move at the same effort level across all parts
For Time:
2 Rounds
3 Minutes of Run OR Controlled High Knees to Lateral Shuffle (Moderate)
30 Quarter Sit Ups
30 Heel Taps (L+R=1)
2 Minutes of Run OR Controlled High Knees to Lateral Shuffle (Moderate-Fast)
20 Quarter Sit Ups
20 Heel Taps (L+R=1)
1 Minute of Run OR Controlled High Knees to Lateral Shuffle (Fast)
10 Quarter Sit Ups
10 Heel Taps (L+R=1)
*Scale quarter sit ups to Pelvic Tilts – these are especially good for women who are experiencing coning . There is a difference between these and glute bridges so be sure to pay attention closely to the demo video.