Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Inchworm to Push Ups (pause in the toe touch position for 2 seconds)
10 Prone Y Raises
5 Bodyweight Single Leg RDLs (each)
5 Box Step Ups (each)
3 Pike Push Ups or 3 Single Dumbbell Push Press (each)
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Inchworm to Push Up
Prone Y Raises
Bodyweight Single Leg RDL
Box Step Up
Pike Push Up or Single Dumbbell Push Press
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 Sets
16 Bodyweight Death Marches (8 each)
Athletes Notes
Demo Video
Bodyweight Death March
These may feel awkward at first, at that’s okay. They are a newer movement for us.
If you missed the video of me explaining the strength today:
While we won’t have a specific test for this, we will have a focus this cycle on Single Leg Hinging strength. We have done single leg squatting strength a couple cycles ago, so I am excited to fire up our posterior chain and grow the back side haha.
Flow
0:00 – 2:00 Complete 16 Bodyweight Death Marches (8 each), rest in time remaining
2:00 – 4:00 Complete 16 Bodyweight Death Marches (8 each), rest in time remaining
4:00 – 6:00 Complete 16 Bodyweight Death Marches (8 each)
Scaled
Every 2 minutes x 3 sets
16 Wall Assisted Single Leg RDL (8 each)
Mayhem Moms
No modification here. Complete as bodyweight if needed.
Bodyweight: “Leave him, he’s a straggler. Stragglers must be left to fend for themselves.” (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 10 Pike Push Ups
Minute 2: 20 Box Step Ups (24″/20″)
Minute 3: 3-5 Wall Walks
Minute 4: Rest
*Score = Wall Walk Reps you did each round
(should be 3, 4, or 5)
Athletes Notes
Workout Strategy and Flow
You should have at least 15 seconds to rest and transition. Meaning you are done with the work listed by the 45 second mark. If you are not capable of reaching that scale the reps slightly. Check out the Scaled and Mayhem Moms below for other scaling options
Pike Push Up – these will begin to catch up to you with the volume and the wall walks
Box Step Up – treat this as a cardio component that allows you a break for shaking out the arms. 20 should be completed without stopping. Scale height of box if needed.
Wall Walk – giving you a range today. Hit a number you feel confident you can hit.
FLOW
0:00 – 1:00 15 Pike Push Ups
1:00 – 2:00 20 Box Step Ups
2:00 – 3:00 Complete 3 wall walks (could be more if you choose)
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for round 2
8:00 – 12:00 Repeat for round 3
12:00 – 16:00 Repeat for round 4
Substitution
Pike Push Ups —-→
Incline Push Ups
OR Crush Grip Object Strict Press
Wall Walks —-→
Complete 1 Elevated Box Walks for each 1 wall walk
OR Complete 1 Inchworm with Double Push Up for each 1 wall walk.
OR See Scaled and Mayhem Moms below.
Scaled
EMOM 16 Minutes
Minute 1: 10 Crush Grip Object Strict Press
Minute 2: 20 Step Up to Surface
Minute 3: 3-5 Modified Inchworm OR Bear Crawl Alternating Shoulder Taps (L+R=1)
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes (aka 4 rounds)
Minute 1: 15 Pike Push Up OR Incline Push Ups OR Crush Grip Object Strict Press
Minute 2: 20 Box Step Up or 10 Lunge to Hip Extension (each side)
Minute 3: 3-5 Elevated Box Walks OR Modified Inchworm with 2 push ups OR Bear Crawl Alternating Shoulder Taps (L+R=1)
Minute 4: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 Sets
16 Dumbbell Death Marches (8 each)
Athletes Notes
Demo Video
Dumbbell Death March
These may feel awkward at first, at that’s okay. They are a newer movement for us.
If you missed the video of me explaining the strength today:
While we won’t have a specific test for this, we will have a focus this cycle on Single Leg Hinging strength. We have done single leg squatting strength a couple cycles ago, so I am excited to fire up our posterior chain and grow the back side haha.
Flow
0:00 – 2:00 Complete 16 Dumbbell Death Marches (8 each), rest in time remaining
2:00 – 4:00 Complete 16 Dumbbell Death Marches (8 each), rest in time remaining
4:00 – 6:00 Complete 16 Dumbbell Death Marches (8 each)
Mayhem Moms
No modification here. Complete as bodyweight if needed.
Minimal: “Leave him, he’s a straggler. Stragglers must be left to fend for themselves.” (4 Rounds for reps)
EMOM 16 Minutes (aka 4 rounds)
Minute 1: 15 Dumbbell Push Press (2×50/35)
Minute 2: 20 Box Step Ups (24″/20″)
Minute 3: 3-5 Wall Walks
Minute 4: Rest
*Score = Wall Walk Reps you did each round
(should be 3, 4, or 5)
Athletes Notes
Workout Strategy and Flow
You should have at least 15 seconds to rest and transition. Meaning you are done with the work listed by the 45 second mark. If you are not capable of reaching that, either scale the weight, scale the reps slightly OR both. Check out the Mayhem Moms below for other scaling options
Dumbbell Push Press – these will begin to catch up to you with the volume and the wall walks
Box Step Up – treat this as a cardio component that allows you a break for shaking out the arms. 20 should be completed without stopping. Scale height of box if needed.
Wall Walk – giving you a range today. Hit a number you feel confident you can hit
FLOW
0:00 – 1:00 15 Dumbbell Push Press
1:00 – 2:00 20 Box Step Ups
2:00 – 3:00 Complete 3 wall walks (could be more if you choose)
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for round 2
8:00 – 12:00 Repeat for round 3
12:00 – 16:00 Repeat for round 4
Substitution
Wall Walks —-→
Complete 1 Elevated Box Walks for each 1 wall walk
OR complete 1 Inchworm with Double Push Up for each 1 wall walk.
OR see Mayhem Moms below.
Mayhem Moms
EMOM 16 Minutes (aka 4 rounds)
Minute 1: 15 Double Dumbbell Seated Strict Press
Minute 2: 20 Box Step Up or 10 Lunge to Hip Extension (each side)
Minute 3: 3-5 Elevated Box Walks OR Modified Inchworm with 2 push ups OR Bear Crawl Alternating Shoulder Taps (L+R=1)
Minute 4: Rest