Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
15 second High Knees
15 second Butt Kicks
10 Leg Swings Forward / Backward (each)
5 Inchworms to Push Up
5 Samson Lunges (each)
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Complete 2 Rounds:
30 second Run
10 Towel Rows or Crush Grip Dumbbell Bent Over Rows
Athletes Notes
High Knees
Butt Kicks
Front to Back Leg Swings
Inchworm to Pushup
—— scale this to Modified Inchworm
Samson Lunge Stretches
Towel Rows or Crush Grip Dumbbell Bent Over Row
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Bodyweight + Minimal: Running Work (Checkmark)
2 Rounds
2 Minute Easy Pace Run
30 second Walk
1 Minute Moderate Pace Run
30 second Walk
30 second Fast Pace Run
30 second Walk
-see workout prep notes for subs
Score = leaving it an open text box so you can just fill in with distance, how it felt or any other notes.
Athletes Notes
Score
There will be no real leaderboard today. All of the scores will list in the order they are logged (no matter the #). I am leaving it an open text box so you can score with an emoji for how it went, you can type in a distance if you want or just leave notes for yourself about what easy, moderate and fast was for you.
Workout Strategy and Flow
Running and Pump session today, gonna be a good one. This one is going to help us get comfortable moving through different gears.
KEEP IN MIND If you are doing this along side someone, your actual speeds may be different based on each of your individual running capabilities BUT you should both feel the same way in your easy, moderate and fast paces.
FLOW
0:00 – 2:00 Easy Pace Run
2:00 – 2:30 Walk
2:30 – 3:30 Moderate Pace Run
3:30 – 4:00 Walk
4:00 – 4:30 Fast Pace Run
4:30 – 5:00 Walk
5:00 – 7:00 Easy Pace Run
7:00 – 7:30 Walk
7:30 – 8:30 Moderate Pace Run
8:30 – 9:00 Walk
9:00 – 9:30 Fast Pace Run
9:30 – 10:00 Walk
Substitutions
If you don’t like running….or think you are bad at running….GO RUN. This is the perfect opportunity to get better 🙂 You will thank me some day.
If you don’t have the space to run or the weather doesn’t allow it, then complete High Knees at 3 different paces. (easy, medium, hard) for the walk, literally just walk it out around the small space you have to shake out the body before the next part.
If you have access to a machine you can complete the paces on there, for the walking portion on a machine I would fully rest.
Backpack Option
COMPLETE ENTIRE RUNNING SKILL WORK WITH A BACKPACK ON.
Scaled
2 Rounds
2 Minute Easy Pace of Standing Marches
30 second Slow Walk
1 Minute Moderate Pace of Standing Marches
30 second Slow Walk
30 second Fast Pace of Standing Marches
30 second Slow Walk
Mayhem Moms
If you feel comfortable running, do it 🙂
If not complete these at a controlled speed, easing into each pace to determine what your easy, moderate, and fast looks like in this season of life.
2 Rounds
2 Minute Easy Pace of High Knees to Lateral Shuffle
30 second Walk
1 Minute Moderate Pace of High Knees to Lateral Shuffle
30 second Walk
30 second Fast Pace of High Knees to Lateral Shuffle
30 second Walk
PACING EXPLANATIONS:
Easy = Conversational Pace. Should be able to talk to someone and not be out of breath.
Moderate = slightly more challenging, but something sustainable for 30-40 minutes
Fast = the most challenging pace we will see today, shouldn’t be a sprint, but also shouldn’t be something you could hold for longer than 6-10 minutes.
If you are still not quite understanding how to pace, just keep it simple and think of having 3 “gears” today: Easy, Medium, and Hard.
Bodyweight Metcon
Bodyweight: Quiche (3 Rounds for reps)
EMOM 12 Minutes (40 seconds on, 20 seconds off)
Minute 1: Towel Rows or Banded Rows or Kipping Pull Ups
Minute 2: Chair/Box Dips
Minute 3: Towel Bicep Curls or Banded Bicep Curls
Minute 4: Plank
Athletes Notes
Score
3 Sets of scoring today!
Set 1: Minutes 1,2,3,4 of Rows, Dips, Bicep Curls and Plank
Set 2: Minutes 5,6,7,8 of Rows, Dips, Bicep Curls and Plank
Set 3: Minutes 9,10,11,12 of Rows, Dips, Bicep Curls and Plank
1 SECOND OF THE PLANK IS 1 REP. Max reps possible for a plank each set is 40.
Workout Strategy and Flow
Running Work ✅ …..BRING ON THE PUMP
This is an EMOM meaning every minute on the minute for 12 minutes.
Instead of a rep count today, I am giving you a time domain. Ideally you are moving the whole time for the 40 seconds, and using the final 20 seconds of the minute to rest and transition to the next movement.
Towel Rows OR Banded Bent Over Row OR Kipping Pull Up
Chair Dip
Towel Bicep Curls OR Banded Bicep Curls
Plank
Scaled and Mayhem Moms
EMOM 12 Minutes (40 seconds on, 20 seconds off)
Minute 1: Towel Rows OR Banded Bent Over Row
Minute 2: Wall Tricep Push Up
Minute 3: Towel Bicep Curls OR Banded Bicep Curls
Minute 4: Plank OR Knee Plank
Minimal Metcon
Minimal: Quiche (3 Rounds for reps)
EMOM 12 Minutes (40 seconds on, 20 seconds off)
Minute 1: Crush Grip Dumbbell Bent Over Row (50/35)
Minute 2: Chair/Box Dips
Minute 3: Crush Grip Dumbbell Bicep Curl (50/35)
Minute 4: Plank
Athletes Notes
Score
3 Sets of scoring today!
Set 1: Minutes 1,2,3,4 of Rows, Dips, Bicep Curls and Plank
Set 2: Minutes 5,6,7,8 of Rows, Dips, Bicep Curls and Plank
Set 3: Minutes 9,10,11,12 of Rows, Dips, Bicep Curls and Plank
1 SECOND OF THE PLANK IS 1 REP. Max reps possible for a plank each set is 40.
Workout Strategy and Flow
Running Work ✅ …..BRING ON THE PUMP
This is an EMOM meaning every minute on the minute for 12 minutes.
Instead of a rep count today, I am giving you a time domain. Ideally you are moving the whole time for the 40 seconds, and using the final 20 seconds of the minute to rest and transition to the next movement.
Crush Grip Dumbbell Bent Over Row
Chair Dip
Crush Grip Dumbbell Bicep Curl
Plank
Mayhem Moms
EMOM 12 Minutes (40 seconds on, 20 seconds off)
Minute 1: Crush Grip Dumbbell Bent Over Row
Minute 2: Wall Tricep Push Up
Minute 3: Crush Grip Dumbbell Bicep Curl
Minute 4: Plank OR Knee Plank