Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Tibialis Raises
10 Peterson Step Ups (each)
3 Push Ups to Downward Dog – pause for 3 seconds in downward dog
3 Box Step Ups (each)
30 Seconds of No Push Up Burpees
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Downward to Upward Dog Transitions
Box Step Up
No Push Up Burpees – aka up downs
Bodyweight Metcon
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Bodyweight: Deviled Eggs (3 Rounds for time)
3 Sets:
10 V-Ups
10 Burpees to Target
20 Box Jump Overs (24/20)
10 Burpees to Target
10 V-Ups
-rest 2:00 between sets-
Time Cap per set: 3:30
Athletes Notes
Time Cap today
I am capping each set at 3:30 today, if you don’t think you will be able to make it under that time cap, you should scale the progressions.
Workout Strategy and Flow
V-Ups – if you do these often, 10 unbroken is the only way to go. If these are new for you, lets go set of 5, rest 3 seconds, set of 5. If you cannot hold that then scale the movement (scaling progression provided below)
Burpee to Target – remember a target is anything above our reach that ensures we have to reach and jump. Find a good rhythm here and make it your goal not to lay on the floor too long between reps.
Box Jump Over this is the middle of our sandwich, so be sure to reserve energy for final 20 reps of the set. You don’t need to rebound on the box (jump off and right back on), instead just step down and then hop back up and over. That will allow for great timing for this style of workout and safe achilles 🙂
Flow
10 V-Ups, 10 Burpees to Target, 20 Box Jump Overs, 10 Burpees to Target, 10 V-Ups
-rest 2:00-
Repeat for set 2
-rest 2:00-
Repeat for set 3
Backpack Option
3 Sets:
10 Backpack Sit Up
10 Backpack Devil Press
20 Box Jump Over (24/20) – no backpack
10 Backpack Devil Press
10 Backpack Sit Up
-rest 2:00 between sets-
Scaled
3 Sets:
10 Quarter Sit Ups
10 Elevated Up Down with Jump
20 Step Up to Surface
10 Elevated Up Down with Jump
10 Quarter Sit Ups
-rest 2:00 between sets-
Mayhem Moms
3 Sets:
10 Quarter Sit Ups or PhysioBall Sit Ups
10 Modified Burpee
20 Modified Tuck Jump
10 Modified Burpee
10 Quarter Sit Ups or PhysioBall Sit Ups
-rest 2:00 between sets-
Substitution
V-Ups —–> scale to either Tuck Ups or Modified Tuck Ups , please don’t scale to alternating leg v-up as those are going to have work slightly different muscle group.
Box Jump Overs —-> if you don’t have a box, you can complete as Tuck Jumps OR Modified Tuck Jump
Minimal Metcon
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Minimal: Deviled Eggs (3 Rounds for time)
3 Sets:
10 V-Ups
10 Single Dumbbell Devil Press (50/35)
20 Box Jump Overs (24/20)
10 Single Dumbbell Devil Press (50/35)
10 V-Ups
-rest 2:00 between sets-
Time Cap per set: 4:00
Athletes Notes
Time Cap today
To ensure you are properly using dumbbell weight and scaling progressions, I am capping each set at 4:00 today!
Workout Strategy and Flow
V-Ups – if you do these often, 10 unbroken is the only way to go. If these are new for you, lets go set of 5, rest 3 seconds, set of 5. If you cannot hold that then scale the movement (scaling progression provided below)
Single Dumbbell Devil Press – alternating arms each rep. You will do 10 total, 5 each arm. The weight should NOT be a factor that slows you down. Aim to lay down, jump up, load the hamstrings, and swing the dumbbell up overhead. Then repeat at a sustainable and steady cadence.
Box Jump Over this is the middle of our sandwich, so be sure to reserve energy for final 20 reps of the set. You don’t need to rebound on the box (jump off and right back on), instead just step down and then hop back up and over. That will allow for great timing for this style of workout and safe achilles 🙂
Flow
10 V-Ups, 10 Single Dumbbell Devil Press, 20 Box Jump Overs, 10 Single Dumbbell Devil Press, 10 V-Ups
-rest 2:00-
Repeat for set 2
-rest 2:00-
Repeat for set 3
Substitution
V-Ups —–> scale to either Tuck Ups or Modified Tuck Ups , please don’t scale to alternating leg v-up as those are going to have work slightly different muscle group.
Box Jump Overs —-> if you don’t have a box, you can complete as Tuck Jumps OR Modified Tuck Jump
Mayhem Moms
3 Sets:
10 Quarter Sit Ups or PhysioBall Sit Ups
10 Modified Single Arm Dumbbell Devil Press
20 Modified Tuck Jump
10 Modified Single Arm Dumbbell Devil Press
10 Quarter Sit Ups or PhysioBall Sit Ups
-rest 2:00 between sets-
Cool Down (No Measure)
2 Rounds
1:00 Alternating Calf Stretch
1:00 Pigeon Stretch on Box (each)
Athletes Notes
Alternating Calf Stretch
Pigeon Stretch on Box , if you don’t have box complete: Pigeon Stretch