Crossfit Lillington – Mayhem Affiliate – At Home
NEW CYCLE: Grit (No Measure)
GRIT: “Perseverance and passion for achieving long-term goals. Grit entails working strenuously to overcome challenges and maintaining effort and interest over time despite failures, adversities, and plateaus in progress”
Resilience, Tenacity, Capacity to dig deep, Indomitable Spirit
This cycle is going to challenge you physically and mentally. We will face our longest metcon yet in our cycles with long runs at the beginning and end of the workout. We just worked last cycle on our jump rope skills and capacity; now we will put this refined skill to the test within a metcon. We will also have a “gritty” core workout, where your body will likely say you can’t and your mind needs to dig deep and push forward.
I look forward to seeing the growth you all will experience, not just in your physical tests but also in the mental aspect. It will carry into your life outside of the gym / fitness space.
You will be known for your GRIT.
Warm Up (No Measure)
2 Rounds
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
20 Line Hops or Single Unders
5 Elbow to Floor Stretch (each)
….into….
2 Rounds of
30 second Run
30 second Line Hop or Double Under
30 second Walking Lunges
30 second Run
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Line Hops OR Single Unders
Elbow to Floor Stretch with Rotation
Double Unders
Bodyweight Walking Lunge
Bodyweight Metcon
()
Bodyweight: Tony Perkis (Time)
TEST DAY
For Time:
1000m Run
…into…
10 Rounds
10 Bodyweight Walking Lunges
30 Line Hops
…into…
1000m Run
Time Cap: 22 Minutes
Athletes Notes
Time Cap
There is a 22 minute cap today. See details in the “Workout Strategy and Flow” section to know if you should scale or not.
Workout Strategy and Flow
Runs: You’re going to have to dig deep this test. A smart sustainable pace should be done in the first run to ensure that you are capable of getting right to work on the 10 rounds. The final run should be something you give more effort to in order to make up any time and really just push hard to the finish. You’ll have to dig deep in that final run…you won’t feel like going on that run, but this is where our mental self talk will grow this cycle. YOU GOT THIS.
Bodyweight Walking Lunge You should not hesitate to be able to bust out 10 each round. Remember that this does add up to 100 total lunges so if you need to scale, do so.
Line Hops : should be able to do 30 unbroken each time OR complete in 30 seconds.
FLOW
1000m Run…..10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, ….1000m Run
…..then fall down on the ground 😉
Substitution
Run —->
If you came to look for sub options because you don’t like running or are not “good” at it….that’s not a good enough excuse to sub it. I still want you to run.
Scale runs to a distance that you can complete in about 5:30ish minutes (no longer than 6 minutes).
If due to weather/space/injury you cannot run: Scale to 5-5:30 of High Knees or Skipping in Place or High Knees to Lateral Shuffle for each 1,000m depending on how you fast you believe you could complete the run.
If you have access to a machine, you can use the Calorie Conversion Chart at the bottom of this document.
Backpack Option
For Time:
1000m Backpack Run
…into…
10 Rounds
10 Backpack Walking Lunges
30 Hops OVER the backpack
…into…
1000m Backpack Run
Scaled
For Time:
5:30 of Step Jacks
…into…
10 Rounds
10 Wall Assisted Step Back Lunges
30 Object Toe Taps
…into…
5:30 of Step Jacks
Mayhem Moms
*if you can run…do it. 🙂 Even if that means shortening the distance.
For Time:
5:30 of Controlled High Knees to Lateral Shuffle
…into…
10 Rounds
10 Bodyweight Walking Lunge OR 5 Bodyweight Split Squat (each)
30 Slow and Controlled Line Hops
…into…
5:30 of Controlled High Knees to Lateral Shuffle
Minimal Metcon
()
Minimal: Tony Perkis (Time)
TEST DAY
For Time:
1000m Run
…into…
10 Rounds
10 Single Dumbbell Walking Lunges (50/35)
30 Double Unders
…into…
1000m Run
Time Cap: 22 Minutes
Athletes Notes
Time Cap
There is a 22 minute cap today. See details in the “Workout Strategy and Flow” section to know if you should scale or not.
Workout Strategy and Flow
Runs: You’re going to have to dig deep this test. A smart sustainable pace should be done in the first run to ensure that you are capable of getting right to work on the 10 rounds. The final run should be something you give more effort to in order to make up any time and really just push hard to the finish. You’ll have to dig deep in that final run…you won’t feel like going on that run, but this is where our mental self talk will grow this cycle. YOU GOT THIS.
Single Dumbbell Walking Lunge : the weight can be held anyway you’d like. You should not hesitate to be able to bust out 10. If 10 with this weight feels slow and heavy, you should complete with a lighter weight. Remember that this does add up to 100 total lunges.
Double Unders : should be able to do 30 unbroken each time OR complete in 30 seconds.
FLOW
1000m Run…..10 Lunges, 30 Double Unders, 10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders….1000m Run
…..then fall down on the ground 😉
Substitution
Run —→
If you came to look for sub options because you don’t like running or are not “good” at it….that’s not a good enough excuse to sub it. I still want you to run.
Scale runs to a distance that you can complete in about 5:30ish minutes (no longer than 6 minutes).
If due to weather/space/injury you cannot run: Scale to 5:30 of High Knees or Skipping in Place or High Knees to Lateral Shuffle for each 1,000m.
If you have access to a machine, you can use the Calorie Conversion Chart at the bottom of this document.
Double Unders —-→
Option 1: 30 Single Under Crossovers
Option 2: for the sake of your calves, I am having you scale to 1.5x Single Unders aka 45 single unders each round.
Mayhem Moms
*if you can run…do it. 🙂 Even if that means shortening the distance.
TEST DAY
For Time:
5:30 of Controlled High Knees to Lateral Shuffle
…into…
10 Rounds
10 Single Dumbbell Walking Lunge OR 5 Dumbbell Split Lunge (each)
30 Slow and Controlled Line Hops
…into…
5:30 of Controlled High Knees to Lateral Shuffle
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold