Crossfit Lillington – Mayhem Affiliate – At Home
Week Between Cycles (No Measure)
HEY At Home Fam. We just wrapped up our JumpStart Cycle here in At Home and we are currently taking a week off to have some fun workouts and movements before we head into a new cycle.
I am excited to share more with you about what is coming up here in At Home.
Warm Up (No Measure)
4:00 Clock
30 seconds of Jumping Jacks
6 SLOW Cat Cows
6 Thread the Needles (each)
3 Hand Release Push Ups
6 Step back lunges OR Single Dumbbell Clean and Jerks (each)
Athletes Notes
Jumping Jacks
Cat Cow
Thread the Needle
Hand Release Push Ups
Step Back Lunge Explanation OR Single Dumbbell Clean and Jerk
Bodyweight Metcon
()
Bodyweight: Omelets (3 Rounds for time)
3 sets:
5-4-3-2-1
Jumping Lunges + Jumping Air Squat*
Hand Release Push Ups
-rest 2:00 between sets-
* (L+R+Sq =1 rep)
Athletes Notes
Workout Strategy and Flow
Aim to keep the Jumping Lunge + Jumping Air Squat combo movement unbroken.
Just because the Hand Release Push Up reps are small and going to be fast, doesn’t mean you shouldn’t hold yourself accountable to the standard. Be sure you are not worming your way out of the push up. Keep the core VERY tight and going back up to full extension for every rep!!!
Jumping Lunge + Jumping Air Squat — Left leg lunge + right leg lunge + jumping air squat is one rep!!!
Hand Release Push Ups
FLOW
5 Jumping Lunges + Jumping Air Squat, 5 Hand Release Push Ups, 4 Jumping Lunges + Jumping Air Squat, 4 Hand Release Push Ups, 3 Jumping Lunges + Jumping Air Squat, 3 Hand Release Push Ups, 2 Jumping Lunges + Jumping Air Squat, 2 Hand Release Push Ups, 1 Jumping Lunges + Jumping Air Squat, 1 Hand Release Push Ups,
rest 2:00 –
Repeat for set 2
-rest 2:00-
Repeat for set 3
Substitution
Hand Release Push Ups —–> Hand Release Knee Push Ups OR Knee Push Ups OR Incline Push Ups
Backpack Option
3 sets:
5-4-3-2-1
Backpack Clean and Jerk
Backpack Push Ups
-rest 2:00 between sets-
Scaled
3 sets:
5-4-3-2-1
Wall Assisted Step Back Lunges (each)
Squat to Chair
Elevated Knee Push Ups
-rest 2:00 between sets-
For simplicity, Scaled should complete as 5 step back lunges (each) , 5 squat to chair, 5 elevated knee push ups. 4,4,4 and so on. No combination movements here.
Mayhem Moms
3 sets:
5-4-3-2-1
Bodyweight Step Back Lunge + Air Squat with Rise
Knee Push Ups OR Incline Push Ups
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Omelets (3 Rounds for time)
3 sets
5-4-3-2-1
Dumbbell Power Clean and Jerks (2×50/35)
Dumbbell Push Ups
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
BEWARE: This one is gonna be grippppppy.
Dumbbell weight selected should allow you to complete all sets of Power Clean and Jerks Unbroken.
Just because the Dumbbell Push Ups are going to be fast, doesn’t mean you shouldn’t hold yourself accountable to the standard. Be sure you are getting chest down and going back up to full extension for every rep!!!
Dumbbell Power Clean and Push Jerk – one head of each dumbbell must touch the ground at every rep. Use those hips to get those dumbbells up to the shoulders and then dip the legs and drive those dumbbells up and overhead
Dumbbell Push Ups
FLOW
5 Dumbbell Power Clean and Jerks, 5 Dumbbell Push Ups, 4 Dumbbell Power Clean and Jerks, 4 Dumbbell Push Ups, 3 Dumbbell Power Clean and Jerks, 3 Dumbbell Push Ups, 2 Dumbbell Power Clean and Jerks, 2 Dumbbell Push Ups, 1 Dumbbell Power Clean and Jerks, 1 Dumbbell Push Ups,
rest 2:00 –
Repeat for set 2
-rest 2:00-
Repeat for set 3
Substitution
Dumbbell Push Ups —–> Dumbbell Knee Push Ups OR Knee Push Ups OR Incline Push Ups
Mayhem Moms
3 sets
5-4-3-2-1
Dumbbell Power Clean and Push Jerk OR Dumbbell Power Clean + Strict Press
Dumbbell Knee Push Ups OR Incline Push Ups
-rest 2:00 between sets-