Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 Jumping Jacks
10 Cat Cows
10 Glute Bridges
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 second Active Deadhang on Rig + 5 Hanging Shrugs
Athletes Notes
Jumping Jacks
Cat Cow
Glute Bridges
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs
Bodyweight Metcon
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Bodyweight: Upper Pulling Endurance (AMRAP – Reps)
RE-TEST DAY:
1 Max Unbroken Set of Pause Strict Pull Up OR Pause Towel Rows or Pause Banded Bent Over Rows
**2 second pause at top of each rep
*Max: 20 reps
Mayhem Coaching Tips and Efficiency for Pull Ups: youtube.com/watch?v=ZaUpiPveFCU
Athletes Notes
Flow
We are re-testing our upper body pulling strength today. Our original test was done on January 2nd.
You should perform the style of movement that you did on test day
Grip is likely going to play a BIG factor in today as we are going to be including a pause in today’s set. Be sure you truly pause for 2 seconds. Keep a clock nearby for accountability .
Remember we are working to get a MAX unbroken set. Seeing what we can do with 1 big set.
Whether you are choosing to perform these as Strict Pull Ups, Towel Rows or Banded Bent Over Rows, the flow will be as follows: At 3,2,1 go… you are going to begin the first rep by pulling yourself to the top of the rep, stopping at that position, pause for 2 seconds at the top before re-extending your arms. You will repeat this process until you either reach failure (meaning you can no longer perform the reps with the pause) OR you get to our 20 rep max for the day.
Be sure you write down this number/log it as we will revisit it throughout the cycle.
Substitution
Strict Pull Ups —– If you want to work on strict pull ups, rather than towel rows or banded bent over rows, and you have the option to perform these as Band Assisted Pull Ups- 2 Foot or even Banded Lat Pull Down , you may do so.
Demo Video
Strict Pull Up
Towel Rows
Banded Bent Over Row
Scaled or Mayhem Moms
No modifications here! You should be able to do one of the listed options above, like Towel Rows or Banded Bent Over Rows 🙂
Minimal Metcon
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Minimal: Upper Pulling Endurance (AMRAP – Reps)
RE-TEST DAY:
1 Max Unbroken Set of Pause Double Dumbbell Bent Over Row
**2 second pause at top of each rep
Max: 20 reps
(RX: 2 x 50/35)
**See Bodyweight for Strict Pull Up Option
Athletes Notes
Flow
We are re-testing our upper body pulling strength today. Original test date was on January 2nd. This dumbbell option is great for those who don’t have access to a rig/pullup bar but are wanting to get stronger in their pulling!
Grip is likely going to play a BIG factor in today as we are going to be including a pause in today’s set. Be sure you truly pause for 2 seconds. Keep a clock nearby for accountability .
Remember we are working to get a MAX unbroken set. Seeing what we can do with 1 big set.
At 3,2,1 go… you are going to pick up the dumbbells, get into your bent over row position, pull the elbows back towards the hips and pause for 2 seconds at the top before re-extending your arms. You will repeat this process until you either reach failure (meaning you can no longer perform the reps with the pause) OR you get to our 20 rep max for the day.
Be sure you write down this number/log it as we will revisit it throughout the cycle.
Demo Video
Double Dumbbell Bent Over Row
Mayhem Moms
No modifications here!!
Bodyweight + Minimal Metcon
Bodyweight + Minimal: Strength Primer (Checkmark)
1 Time through:
20 Second Single Leg Wall Sit (left)
40 second Rest
20 Second Single Leg Wall Sit (right)
40 second rest
60 second Wall Sit
Athletes Notes
PRIMER
This is a primer for the strength work to come. Don’t skip as it will do a great job of getting the legs ready to rock and roll for the single leg work we are about to do.
Demo Videos
Single Leg Wall Sit – These are at 90 degrees. I am going to be honest. These will humble you real quick. 20 seconds is difficult, so if you need to scale, try scaling the time back before scaling the entire progression.
Wall Sit
TOTAL TIME: 3 MINUTES
Substitution
If you cannot get at least 15 second holds on the single leg, then aim to raise your butt higher on the wall by doing a 20 second Single Leg Wall Sit at 60 Degrees
Scaled or Mayhem Moms
1 time through:
20 second Wall Sit
40 second rest
20 second Wall Sit
40 second rest
60 second Wall Sit
*Change the angle of the wall sit if needed to be at more of a 45 degree angel instead of a 90 degree.
Bodyweight + Minimal: Strength (Checkmark)
“Count ‘Em”
Every 2:30 Minutes x 3 sets:
8 Tempo Bodyweight Box Step Down (each) @30X1
Athletes Notes
Demo Video
Tempo Bodyweight Box Step Down a.k.a Lateral Box Step Up
Tempo Explanation: We will start standing TALL on the box. Then with one leg hanging off the box, we will lower than leg down for a total of 3 seconds. Once our foot touches the ground, explode by up to standing, pausing for 1 second tall on the box again before repeating.
Flow
0:00 – 2:30
8 Tempo Bodyweight Box Step Down on the left @30X1
8 Tempo Bodyweight Box Step Down on the right @30X1
-rest the remainder of time
2:30 – 5:00
Repeat for set 2
5:00 – 7:30
Repeat for set 3
Scaled
Every 2:30 Minutes x 3 sets:
8 Tempo Step Up to Surface (each) @30X1
—-focus on the tempo here!
—-Hold onto a wall or chair for stability if needed.
Mayhem Moms
Every 2:30 Minutes x 3 sets:
8 Tempo Bodyweight Box Step Down a.k.a Lateral Box Step Up (each) @30X1
If you feel nervous about balance either:
scale the box height OR hang out to a wall or chair for additional support.
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Couch Stretch (each)
:30 Elbow to Floor Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Elbow to Floor Stretch