Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Birddogs (each)
10 Prone Y Raises
5 Inchworms to Hollow
20 seconds of Plank Jacks
Athletes Notes
Plank Jack
Prone Y Raises
Birddog
Inchworm to Hollow
Bodyweight Metcon
()
Bodyweight + Minimal: M30 Core Test (2 Rounds for time)
For time:
50 Sit Ups
50 Alternating Leg V-Ups
50 second Hollow Hold
-rest 3:00-
50 second Hollow Hold
50 Alternating Leg V-Ups
50 Sit Ups
Athletes Notes
Time Cap Per Set:
5:00 Minutes
Workout Strategy and Flow
Let’s be real….this one is gonna take some grit to get through. Specifically those hollow holds.
We want speed in the sit ups and alternating leg v-ups, and we also want consistency in time between set 1 and set 2.
Soak up the 3 minute rest. It will be necessary to ensure your core is ready to hit the second portion just as hard.
Sit Ups
RX+ Option: Straight Leg Situp (arms crossed, legs straight)
Alternating Leg V-Up
Hollow Hold
You must accumulate 50 seconds in each hold. If you have to break at the 25 second mark, that is okay…but that means the clock will keep ticking while you rest and then you still need to accumulate 25 more seconds.
Ideally we are aiming for an unbroken 50 seconds.
Challenge yourself here to hold to a true hollow hold standard as shown in demo video.
Substitution
See sit up and alternating leg v-up subs below in Scaled
Hollow Hold Progressions
Scaled
For time:
50 Quarter Sit Ups
50 Seated Toe Taps
50 second Boat Hold or Knee Plank
-rest 3:00-
50 second Boat Hold or Knee Plank
50 Seated Toe Taps
50 Quarter Sit Ups
Mayhem Moms
For time:
50 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
50 Modified Alternating Leg V Ups
50 second Boat Hold
-rest 3:00-
50 second Boat Hold
50 Modified Alternating Leg V Ups
50 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Bodyweight: “Now I eat success for breakfast, with skim milk” (2 Rounds for time)
2 sets:
21 Towel Bicep Curls or Banded Bicep Curls
– 7 from bottom to middle
– 7 from middle to top
– 7 full range
-rest 2:00 between sets-
Athletes Notes
Demo Video
Towel Bicep Curls OR Banded Bicep Curls
Flow
Example of 21s Bicep Curls
7 from bottom (aka starting position) to middle
7 from middle to top
7 full range (starting position to top)
You will complete these 21 reps, then rest 2:00, before repeating for another 21 reps.
Scaled and Mayhem Moms
No modification here.
Minimal Metcon
()
Minimal: “Now I eat success for breakfast, with skim milk” (2 Rounds for time)
2 sets:
21 Crush Grip Dumbbell Bicep Curl
– 7 from bottom to middle
– 7 from middle to top
– 7 full range
-rest 2:00 between sets-
Athletes Notes
Demo Video
Crush Grip Dumbbell Bicep Curl
—-if you have access to two lighter dumbbells and wish to do this as a double dumbbell curl set you may.
Flow
Example of 21s Bicep Curls
7 from bottom (aka starting position) to middle
7 from middle to top
7 full range (starting position to top)
You will complete these 21 reps, then rest 2:00, before repeating for another 21 reps.
Mayhem Moms
No modification here.
Bonus Stretching (No Measure)
2 rounds:
:30 Bicep Wall Stretch (each)
1:00 Seal Stretch
Athletes Notes
Bicep Wall Stretch
Seal Stretch