Crossfit Lillington – Mayhem Affiliate – At Home
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IMPORTANT: TWO OPTIONS TODAY (No Measure)
If you want to follow At Home as it was intended to be written for the week, then complete the Strength and “Frittatas” metcon.
If you wish to complete a Bodyweight OR Minimal version of the 2024 CrossFit Open. Then follow that workout (once it has been announced on Thursday evening)
DO NOT DO BOTH.
Bodyweight: Open 24.1 (No Measure)
This workout will be written once the Open workout has been announced by CrossFit on Thursday evening.
Minimal: Open 24.1 (No Measure)
This workout will be written once the Open workout has been announced by CrossFit on Thursday evening.
Warm Up for At Home Friday Workout (No Measure)
5:00 Clock
10 Reverse Snow Angels
3 Inchworms to Push Up
3 Dynamic Squat Stretches*
10 1 and ¼ Air Squat
30 seconds of Butt Kicks
*Pause for 3 seconds in bottom of squat
Athletes Notes
Reverse Snow Angels
Inchworm to Pushup
Dynamic Squat Stretch
1 and ¼ Air Squat
Butt Kicks
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
Every 3 minutes x 3 sets
12 Bodyweight Walking Lunges (all on left)
12 Bodyweight Walking Lunges (all on right)
40 Second Pike Hold or Handstand Hold
Athletes Notes
Demo Videos
Bodyweight Walking Lunge – We have done these before in our Single Leg Strength Cycle last year. We are going to complete ALL walking lunges on the left leg, before switching to the right. This will be a bit of a mental challenge since we are so used to alternating legs during walking lunges.
Pike Hold OR Handstand Hold – this will be an excellent primer to prepare you for the metcon
Flow
0:00 – 3:00
8 Walking Lunges on the Left Leg, 8 Walking Lunges on the right leg, 40 second Pike Hold. Rest the remainder of time.
3:00 – 6:00
Complete set 2
6:00 – 9:00
Complete set 3
Backpack Option
Every 3 minutes x 3 sets
8 Backpack Front Rack Lunges (all on left)
8 Backpack Front Rack Lunges (all on right)
40 Second Pike Hold or Handstand Hold
Scaled
Every 3 minutes x 3 sets
12 Wall Assisted Split Squats (all on left)
12 Wall Assisted Split Squats (all on right)
40 Second Bear Hover Hold
Mayhem Moms
Every 3 minutes x 3 sets
8 Bodyweight Walking Lunge OR Bodyweight Split Squat (all on left)
8 Bodyweight Walking Lunge OR Bodyweight Split Squat (all on right)
40 Second Pike Hold or Bear Hover Hold
Bodyweight: Frittatas (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
2 Wall Walk
20 Towel Rows or Banded Bent Over Rows or 12 Strict Pull Ups
40 Air Squats
Athletes Notes
Workout Strategy and Flow
AMRAP = as many rounds and reps as possible in the time allotted. Today you have 10 minutes.
Wall Walk – depending on how comfortable you feel with these, try to go touch and go. Meaning as soon as your chest touches the ground on the bottom of rep 1, push right back up into rep 2.
if you are still getting the hang of wall walks, then take a 3-5 second break between rep 1 and 2.
Towel Rows or Banded Bent Over Row OR Strict Pull Up – aim for 2 sets of 10!!
Air Squats – you should feel confident moving steady through these. Unbroken for 40 isn’t an unreasonable goal. If you need to shake it out at the halfway point, do it but don’t take long. This is a good place to make up some time.
Substitution
Wall Walk —→
2 Elevated Box Walks
OR 2 Inchworm to Pushup – completing 2 push ups at the bottom of each inchworm
OR 2 Modified Inchworm
Scaled
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
20 Towel Rows or Banded Bent Over Row OR 12 Strict Pull Up
40 Squat to Chair
Mayhem Moms
AMRAP 10 Minutes
2 Elevated Box Walks OR 2 Modified Inchworm
20 Towel Rows or Banded Bent Over Row
40 Air Squats
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
Every 3 minutes x 3 sets
8 Dumbbell Goblet Hold Walking Lunges (all on left)
8 Dumbbell Goblet Hold Walking Lunges (all on right)
40 Second Pike Hold or Handstand Hold
Athletes Notes
Demo Videos
Dumbbell Goblet Hold Walking Lunge – We have done these before in our Single Leg Strength Cycle last year. We are going to complete ALL walking lunges on the left leg, before switching to the right. This will be a bit of a mental challenge since we are so used to alternating legs during walking lunges.
Pike Hold OR Handstand Hold – this will be an excellent primer to prepare you for the metcon
Flow
0:00 – 3:00
8 Walking Lunges on the Left Leg, 8 Walking Lunges on the right leg, 40 second Pike Hold. Rest the remainder of time.
3:00 – 6:00
Complete set 2
6:00 – 9:00
Complete set 3
Mayhem Moms
Every 3 minutes x 3 sets
8 Dumbbell Split Lunge (all on left)
8 Dumbbell Split Lunge (all on right)
40 Second Pike Hold or Bear Hover Hold
Minimal: Frittatas (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
2 Wall Walk
20 Double Dumbbell Bent Over Rows (2×50/35)
40 Air Squats
Athletes Notes
Workout Strategy and Flow
AMRAP = as many rounds and reps as possible in the time allotted. Today you have 10 minutes.
Wall Walk – depending on how comfortable you feel with these, try to go touch and go. Meaning as soon as your chest touches the ground on the bottom of rep 1, push right back up into rep 2.
if you are still getting the hang of wall walks, then take a 3-5 second break between rep 1 and 2.
Double Dumbbell Bent Over Row aim for 2 sets of 10! I would not suggest going for 20 here even if it feels good in round 1 because that is likely not sustainable. Choose your weight wisely .
Air Squats – you should feel confident moving steady through these. Unbroken for 40 isn’t an unreasonable goal. If you need to shake it out at the halfway point, do it but don’t take long. This is a good place to make up some time.
Substitution
Wall Walk —→
2 Elevated Box Walks
OR 2 Inchworm to Pushup – completing 2 push ups at the bottom of each inchworm
OR 2 Modified Inchworm
Mayhem Moms
AMRAP 10 Minutes
2 Elevated Box Walks OR 2 Modified Inchworm
20 Double Dumbbell Bent Over Row
40 Air Squats
Bonus Stretching (No Measure)
:30 Wrist Stretches
1:00 Samson Stretch (each side)
1:00 Cross Leg Forward Fold Stretch (each side)
Athletes Notes
Wrist Stretches
Samson Stretch
Cross Leg Forward Fold