Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Shorter today because of Extended Warm Up
3 Rounds:
20 seconds of Jumping Jacks
20 seconds of Elbow to Floor Stretch (left)
20 seconds of Elbow to Floor Stretch (right)
Athletes Notes
Jumping Jacks
Elbow to Floor Stretch
Extended Warm Up/Accessory (Checkmark)
Don’t skip this!! Helping you get primed and ready before going into “Ellen”.
AMRAP 6 Minutes
6 Pause Push Up to Downward Dog*
6 Thread the Needle (each)
3 X-Jumps or 3 Hang Dumbbell Snatch (each)
3 Air Squats or 3 Single Dumbbell Thrusters (each)
30 seconds of No Push Up Burpees (aka Up Downs)
*Pause for 2 seconds in downward dog position
Athletes Notes
Push Up to Downward Dog w/Explanation
Thread the Needle
X-Jumps or Single Dumbbell Hang Snatch
Air Squats or Single Dumbbell Thruster
No Push Up Burpees aka Up Downs
Bodyweight Metcon
()
Bodyweight: Version of “Ellen” (Time)
RE-TEST DAY:
3 Rounds for Time:
20 Burpees
21 X-Jumps (no jump)
12 Squat to Overhead Reach
Time Cap: 15 Minutes
Athletes Notes
Workout Strategy and Flow
WOOOOHOOO It’s re-test day!!! We originally tested this bodyweight version of “Ellen”, a classic crossfit style workout, on January 3rd. Now is our chance to see how we have improved over the past 8 weeks.
In this workout, it should be more lung heavy, than muscle fatigue.
Burpees
Let’s aim to hold ourselves to the standard to clap behind our head when we jump. This ensures that we are standing up all the way at the top of that rep.
Remember you do NOT need to do a strict push up, just get that chest and thighs to the ground and then get on up!
X-Jumps No Jump – remember, this is a hinge! not a squat. If you have ever completed a dumbbell snatch before, we are doing the same movement pattern here, just with no weight 🙂
Squat to Overhead Reach – performing these unbroken would be awesome. We are doing our usual air squat, but at the top of the rep we will reach out arms up and extend overhead.
Backpack Options
3 Rounds for Time:
20 Backpack Lateral Burpees
21 Backpack Ground to Overhead
12 Backpack Thruster
Scaled
3 Rounds for Time:
20 Elevated Up Down with Jump
21 X-Jumps No Jump – put something under your hand to elevate how far you have to touch if bending way down it not possible.
12 Squat to Chair
Mayhem Moms
3 Rounds for Time:
20 Modified Burpee
21 Alternating Dumbbell Snatch OR Single Dumbbell Hang Snatch if bending down that far is uncomfortable.
12 Dumbbell Thruster – squat to a chair if needed for added stability.
Minimal Metcon
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Minimal: “Ellen” (Time)
RE-TEST DAY:
3 Rounds for Time:
20 Burpees
21 Alternating Dumbbell Snatch
12 Double Dumbbell Thrusters
(RX: 50/35 + 2×50/35)
Time Cap: 15 Minutes
Athletes Notes
Workout Strategy and Flow
WOOOOHOOO It’s re-test day!!! We originally tested “Ellen”, a CrossFit benchmark workout that resembles a very typical crossfit style workout, on January 3rd. Now is our chance to see how we have improved over the past 8 weeks.
TO BEST COMPARE YOUR SCORES FROM TEST DAY, YOU SHOULD USE THE SAME DUMBBELLS YOU DID ON RE-TEST DAY.
In this workout, it should be more lung heavy, than muscle fatigue. With that in mind, be confident with the weight you select, that you won’t be slowed down because of that!
Burpees
Let’s aim to hold ourselves to the standard to clap behind our head when we jump. This ensures that we are standing up all the way at the top of that rep.
Remember you do NOT need to do a strict push up, just get that chest and thighs to the ground and then get on up!
Dumbbell Snatch – standard here is that both heads of the dumbbell needs to touch the ground between reps. You may switch hands overhead, on the way down, or on the ground. Whatever you feel most comfortable doing.
Dumbbell Thruster : These should be done in 2 sets of 6 or even 8 + 4. If you cannot do that, the weight is too heavy. Of course if you can go for broke, then go for it, but don’t put yourself in the hole too early.
IMPORTANT NOTE: Snatches are with 1 dumbbell, thrusters are with 2 dumbbells. Ideally you are using the same dumbbell weight for both. So if you have 2x 35s for the thrusters, you use 1x 35 for the snatches!
Mayhem Moms
3 Rounds for Time:
20 Modified Burpee
21 Alternating Dumbbell Snatch OR Single Dumbbell Hang Snatch if bending down that far is uncomfortable.
12 Dumbbell Thruster – squat to a chair if needed for added stability.