Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Thread the Needle (each) – go slow with these (each)
10 Cat Cow
5 Push Up to Downward Dog – pause for 2 seconds in downward dog
5 Box Step Ups
20 seconds of High Knees OR Jog
Athletes Notes
5 Minutes to work through as many rounds as you can.
Thread the Needle
Cat Cow
Push Up to Downward Dog w/Explanation
Box Step Up
High Knees
Bodyweight Metcon
()
Bodyweight: Strength (3 Rounds for reps)
Every 2 Minutes x 3 sets
7-10 Tempo Push Ups @30X1
*The number you select should be unbroken and NOT push you to failure.
Score = Rep # you did each set.
Athletes Notes
Score
Score = Rep # you did each set.
So if set 1 you did 7 tempo reps, set 2 you did 9 tempo reps, set 3 you did 10 tempo reps. then log your score as that!!
Demo Videos
Tempo Push Ups
Tempo Explanation – 3 seconds down, no pause at the bottom, explode up quickly to the top of the rep. Pause for 1 second before starting the next rep.
The number you choose should be unbroken, meaning you can complete all without stopping/resting. If you cannot complete at least 7 reps with the tempo, scale the style of push up to either:
Knee Push Ups
or Incline Push Ups
or Elevated Knee Push Ups
Flow
0:00 – 2:00
7-10 Tempo Push Ups @30X1
2:00 – 4:00
7-10 Tempo Push Ups @30X1
4:00 – 6:00
7-10 Tempo Push Ups @30X1
Scaled
Every 2 Minutes x 3 sets
7-10 Elevated Knee Push Ups – no tempo. Just focused on good quality movement here. Choose a number you can do without stopping.
Mayhem Moms
Every 2 Minutes x 3 sets
7-10 Incline Push Ups @30X1
Bodyweight: “Tear off the Roof” (Checkmark)
EMOM 10 Minutes (45 seconds on, 15 seconds off)
Minute 1: Handstand Walk or Low Bear Crawl
Minute 2: Box Step Ups (24”/20”)
-rest 2 Minutes –
EMOM 5 Minutes
complete 1 Unbroken Complex of:
3 Tuck Jumps + 6 Jumping Lunges (L+R=1)
Score is just a check box today. Focus on consistent movement.
Athletes Notes
Scoring
Score is a checkbox today. I want our focus to be on consistent movement in 10 minute EMOM. Don’t worry about keeping track of reps.
Workout Strategy and Flow
NOTE: The Minute 2 is different from minimal due to jumping in the EMOM 5 Min. It is meant to be Box Step Ups here.
This is a different style of training than usual. We are going to start with an EMOM where we will work on consistently moving at a pace that is sustainable for 10 minutes, without needing too much rest.
Then when under fatigue, we will move to the unbroken complex. Where we will work on power/explosiveness. By unbroken here, I mean that I don’t want you to rest. Each jump should lead you to the next rep!
Demo Videos
Handstand Walk OR Low Bear Crawl
Box Step Up
Tuck Jump + Jumping Lunge
Scaled
EMOM 10 Minutes (45 seconds on, 15 seconds off)
Minute 1: High Bear Crawl -hips will be higher here than the low bear crawl OR Bear Crawl Alternating Shoulder Taps
Minute 2: Step Up to Surface
-rest 2 Minutes –
EMOM 5 Minutes
complete 1 Unbroken Complex of:
3 Modified Tuck Jump + 12 Wall Assisted Step Back Lunges
Mayhem Moms
EMOM 10 Minutes (45 seconds on, 15 seconds off)
Minute 1: Low Bear Crawl OR Modified Inchworm OR Bear Crawl Alternating Shoulder Taps
Minute 2: Box Step Up
-rest 2 Minutes –
EMOM 5 Minutes
complete 1 Unbroken Complex of:
3 Modified Tuck Jump + 12 Bodyweight Step Back Lunge
Substitution
If you don’t have the space to do handstand walks or bear crawls you can sub with:
Wall Walk
Elevated Box Walks
Pike Shoulder Taps
Inchworm to Pushup
OR If you don’t quite have the skill yet, you can sub with:
Bear Crawl Alternating Shoulder Taps
Modified Inchworm
Flow
0:00 – 1:00 Complete 45 seconds of Handstand Walks or Bear Crawl
1:00 – 2:00 Complete 45 seconds of Box Jumps
2:00 – 3:00 Complete 45 seconds of Handstand Walks or Bear Crawl
3:00 – 4:00 Complete 45 seconds of Box Jumps
4:00 – 5:00 Complete 45 seconds of Handstand Walks or Bear Crawl
5:00 – 6:00 Complete 45 seconds of Box Jumps
6:00 – 7:00 Complete 45 seconds of Handstand Walks or Bear Crawl
7:00 – 8:00 Complete 45 seconds of Box Jumps
8:00 – 9:00 Complete 45 seconds of Handstand Walks or Bear Crawl
9:00 – 10:00 Complete 45 seconds of Box Jumps
10:00 – 12:00 Rest!
12:00 – 13:00 Complete 3 Tuck Jumps + 6 Jumping Lunges (L+R=1). Rest in time remaining.
13:00 – 14:00 Complete 3 Tuck Jumps + 6 Jumping Lunges (L+R=1).. Rest in time remaining.
14:00 – 15:00 Complete 3 Tuck Jumps + 6 Jumping Lunges (L+R=1). Rest in time remaining.
15:00 – 16:00 Complete 3 Tuck Jumps + 6 Jumping Lunges (L+R=1). Rest in time remaining.
16:00 – 17:00 Complete 3 Tuck Jumps + 6 Jumping Lunges (L+R=1).
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
10 Tempo Double Dumbbell Floor Press @30X1
*The weight you select should be unbroken and NOT push you to failure.
Athletes Notes
Score
For simplicity we will log our total workout weight for the day. If you used 2×50, then your score is 100.
Demo Videos
Dumbbell Floor Press
Tempo Explanation – 3 seconds down, no pause at the bottom, explode up quickly to the top of the rep. Pause for 1 second before starting the next rep.
The number you choose should be unbroken, meaning you can complete all without stopping/resting
Flow
0:00 – 2:00
10 Tempo Double Dumbbell Floor Press, rest the remainder of time.
2:00 – 4:00
10 Tempo Double Dumbbell Floor Press, rest the remainder of time.
4:00 – 6:00
10 Tempo Double Dumbbell Floor Press, rest the remainder of time.
Mayhem Moms
Every 2 Minutes x 3 sets
10 Tempo Dumbbell Incline Bench Press OR
Dumbbell Physioball Bench Press @30X1
Minimal: “Tear off the Roof” (Weight)
EMOM 10 Minutes (45 seconds on, 15 seconds off)
Minute 1: Handstand Walk or Low Bear Crawl
Minute 2: Box Jumps (24”/20”)
-rest 2 Minutes –
EMOM 5 Minutes:
Every minute complete 1 Unbroken Complex of:
3 Dumbbell Power Clean + 6 Dumbbell Hang Power Clean (2×50/35)
* Score is for the weight used in Dumbbell Complex.
Focus on consistent movement in 10 minute EMOM, don’t worry about keeping track of reps.
Athletes Notes
Scoring
Score is for the weight used in Dumbbell Complex.
Focus on consistent movement in 10 minute EMOM, don’t worry about keeping track of reps.
Workout Strategy and Flow
This is a different style of training than usual. We are going to start with an EMOM where we will work on consistently moving at a pace that is sustainable for 10 minutes, without needing too much rest.
Then when under fatigue, we will move to the unbroken dumbbell complex. Give yourself the 2 minutes of rest to do your best to bring the heart rate down and mentally prepare.
Once you pick the dumbbells up, you do not have time to put them down. If you break in the complex, you need to start completely over….precious time we don’t want to have to waste.
Demo Videos
Handstand Walk OR Low Bear Crawl
Box Jump
Dumbbell Power Clean + Double Dumbbell Hang Power Clean
Substitution
If you don’t have the space to do handstand walks or bear crawls you can sub with:
Wall Walk
Elevated Box Walks
Pike Shoulder Taps
Inchworm to Pushup
OR If you don’t quite have the skill yet, you can sub with:
Bear Crawl Alternating Shoulder Taps
Modified Inchworm
Mayhem Moms
EMOM 10 Minutes (45 seconds on, 15 seconds off)
Minute 1: Low Bear Crawl OR Modified Inchworm OR Bear Crawl Alternating Shoulder Taps
Minute 2: Modified Tuck Jump
-rest 2 Minutes –
EMOM 5 Minutes:
Every minute complete 1 Unbroken Complex of:
3 Dumbbell Power Clean + 6 Double Dumbbell Hang Power Clean
**if you need to, change to 9 hang power cleans.
Flow
0:00 – 1:00 Complete 45 seconds of Handstand Walks or Bear Crawl
1:00 – 2:00 Complete 45 seconds of Box Jumps
2:00 – 3:00 Complete 45 seconds of Handstand Walks or Bear Crawl
3:00 – 4:00 Complete 45 seconds of Box Jumps
4:00 – 5:00 Complete 45 seconds of Handstand Walks or Bear Crawl
5:00 – 6:00 Complete 45 seconds of Box Jumps
6:00 – 7:00 Complete 45 seconds of Handstand Walks or Bear Crawl
7:00 – 8:00 Complete 45 seconds of Box Jumps
8:00 – 9:00 Complete 45 seconds of Handstand Walks or Bear Crawl
9:00 – 10:00 Complete 45 seconds of Box Jumps
10:00 – 12:00 Rest!
12:00 – 13:00 Complete 3 Dumbbell Power Clean + 6 Dumbbell Hang Power Clean without setting the dumbbells down. Rest in time remaining.
13:00 – 14:00 Complete 3 Dumbbell Power Clean + 6 Dumbbell Hang Power Clean without setting the dumbbells down. Rest in time remaining.
14:00 – 15:00 Complete 3 Dumbbell Power Clean + 6 Dumbbell Hang Power Clean without setting the dumbbells down. Rest in time remaining.
15:00 – 16:00 Complete 3 Dumbbell Power Clean + 6 Dumbbell Hang Power Clean without setting the dumbbells down. Rest in time remaining.
16:00 – 17:00 Complete 3 Dumbbell Power Clean + 6 Dumbbell Hang Power Clean without setting the dumbbells down.
Bonus Stretching (No Measure)
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake Stretch