Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
On a 5:00 Clock:
From 0:00 – 3:30, work through rounds of:
15 seconds of Jumping Jacks
10 Alternating Scorpion Stretches
5 Dynamic Squat Stretches
3 Samson Lunges (each)
—
From 3:30 – 5:00, complete
200m Jog
Towel/Banded Row or Crush Grip Dumbbell Bent Over Row in remaining time.
Athletes Notes
Jumping Jacks
Scorpion Stretch
Dynamic Squat Stretch
Samson Lunge Stretches
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Bodyweight: Strength (3 Rounds for reps)
3 Sets:
8+ Pause Single Arm Towel Rows or Pause Single Arm Banded Row (each) OR Pause Strict Chin Ups
-rest 90 seconds-
Go until you have 3 reps left in the tank. Do NOT go to failure.
* Pause for 2 seconds at the top
Athletes Notes
Demo Videos
Pause Single Arm Towel Row OR Banded Single Arm Bent Over Rows -pause for 2 seconds at the top of each rep.
Chin Ups
We are going to be doing 8+ reps on each arm. What I mean by that is based on your ability, you will go to a rep count where you have about 3 reps left in the tank. We like to call these “reps in reserve”.
For some people that may mean 8 reps is the stopping point; for someone else, that could mean that 14 is the stopping point.
You will have to determine what that is for you personally. 🙂 It’s okay if that varies each set.
Scaled and Mayhem Moms
No modification, you should be able to use the band or towel options seen on the whiteboard today.
Bodyweight: “Praise You Anywhere” (3 Rounds for reps)
AMRAP 3 Minutes
400m Run
Max Air Squats
-rest 90 seconds-
AMRAP 3 Minutes
400m Run
Max Jumping Air Squats
-rest 90 seconds-
AMRAP 3 Minutes
400m Run
Max Burpee Air Squats
Athletes Notes
Scoring
The ONLY thing you are scoring is the MAX reps of each AMRAP. So the squats!!! 🙂
Workout Strategy and Flow
A little bit of running, a little bit of squatting. Oh so fun.
You will notice that as the AMRAPs progress, the squat variation is going to get increasingly more difficult. We want to push ourselves in each AMRAP, but also be aware that we still have more (and heavier) squats to come.
Air Squats
Jumping Air Squat
Burpee Air Squat
Backpack Option
AMRAP 3 Minutes
400m Backpack Run
Max Air Squats
-rest 90 seconds-
AMRAP 3 Minutes
400m Backpack Run
Max Backpack Back Squat
-rest 90 seconds-
AMRAP 3 Minutes
400m Backpack Run
Max Burpee Air Squat
Scaled
AMRAP 3 Minutes
400m Run
Max Squat to Chair
-rest 90 seconds-
AMRAP 3 Minutes
400m Run
Max Squat to Chair with a rise on your toes!!
-rest 90 seconds-
AMRAP 3 Minutes
400m Run
Max Elevated Up Down with Jump
Mayhem Moms
*if you feel comfortable running, do it!!! If not, then do what is below
AMRAP 3 Minutes
2 minutes of High Knees to Lateral Shuffle
Max Air Squats
-rest 90 seconds-
AMRAP 3 Minutes
2 minutes of High Knees to Lateral Shuffle
Max Air Squat with Rise
-rest 90 seconds-
AMRAP 3 Minutes
2 minutes of High Knees to Lateral Shuffle
Max Modified Burpee Air Squat elevated at bench
FLOW
0:00 – 3:00 Complete a 400m run and in the time remaining do as many air squats as you can.
3:00 – 4:30 Rest
4:30 – 7:30 Complete a 400m run and in the time remaining do as many jumping air squats as you can.
7:30 – 9:00 Rest
9:00 – 11:00 Complete a 400m run and in the time remaining do as many burpee air squats as you can.
Substitution
Run
—-2 minutes of High Knees or High Knees to Lateral Shuffle or Skipping in Place
—-Yes, if you have access to some machine, you are able to complete that. See HERE for the calorie conversion chart.
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 Sets:
8+ Pause Single Arm Dumbbell Row (each)
-rest 90 seconds-
Go until you have 3 reps left in the tank. Do NOT go to failure.
*Pause for 2 seconds at the top of the rep.
Athletes Notes
Demo Videos
Single Arm Dumbbell Row – pause for 2 seconds at the top of the rep.
We are going to be doing 8+ reps on each arm. What I mean by that is based on your ability, you will go to a rep count where you have about 3 reps left in the tank. We like to call these “reps in reserve”.
For some people that may mean 8 reps is the stopping point; for someone else, that could mean that 14 is the stopping point.
You will have to determine what that is for you personally. 🙂 It’s okay if that varies each set.
Mayhem Moms
No modification
Minimal: “Praise You Anywhere” (3 Rounds for reps)
AMRAP 3 Minutes
400m Run
Max Air Squats
-rest 90 seconds-
AMRAP 3 Minutes
400m Run
Max Dumbbell Goblet Squats (50/35)
-rest 90 seconds-
AMRAP 3 Minutes
400m Run
Max Dumbbell Front Squats (2×50/35)
Athletes Notes
Scoring
The ONLY thing you are scoring is the MAX reps of each AMRAP. So the squats!!! 🙂
Workout Strategy and Flow
A little bit of running, a little bit of squatting. Oh so fun.
You will notice that as the AMRAPs progress, the squat variation is going to get increasingly more difficult. We want to push ourselves in each AMRAP, but also be aware that we still have more (and heavier) squats to come.
Air Squats
Dumbbell Goblet Squat
Dumbbell Front Squats
FLOW
0:00 – 3:00 Complete a 400m run and in the time remaining do as many air squats as you can.
3:00 – 4:30 Rest
4:30 – 7:30 Complete a 400m run and in the time remaining do as many goblet squats as you can.
7:30 – 9:00 Rest
9:00 – 11:00 Complete a 400m run and in the time remaining do as many front squats as you can.
Substitution
Run
—-2 minutes of High Knees or High Knees to Lateral Shuffle or Skipping in Place
—-Yes, if you have access to some machine, you are able to complete that. See HERE for the calorie conversion chart.
Mayhem Moms
*if you feel comfortable running, do it!!! If not, then do what is below
AMRAP 3 Minutes
2 minutes of High Knees to Lateral Shuffle
Max Air Squats
-rest 90 seconds-
AMRAP 3 Minutes
2 minutes of High Knees to Lateral Shuffle
Max Dumbbell Goblet Squat
-rest 90 seconds-
AMRAP 3 Minutes
2 minutes of High Knees to Lateral Shuffle
Max Dumbbell Front Squats