Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Time through:
10 Deadbug Floor Angels
25 Calf Raises
10 Towel Row or Dumbbell Crush Grip
….then 3 rounds of:
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
Athletes Notes
Dead Bug Floor Angel
Crush Grip Dumbbell Bent Over Row
Line Hops or Single Unders
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of High Knees to Lateral Shuffle
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
12 Supinated Towel Rows or Supinated Banded Bent Over (or 6 Pause Strict Chin Ups)
-rest 90 seconds between sets-
*pause for 2 seconds at the top
Athletes Notes
Demo Videos
Supinated Towel Row OR Supinated Banded Bent Over Row OR 6 Chin Ups ….pausing for 2 seconds at the top.
—–should be done with quality movement and all 12 completed without stopping
Flow
12 Supinated Towel Rows
-rest 90 seconds between sets
12 Supinated Towel Rows
-rest 90 seconds between sets
12 Supinated Towel Rows
Scaled and Mayhem Moms
No modification
Bodyweight: “My grandma runs faster than you and she’s only got one leg” (4 Rounds for reps)
4 sets:
AMRAP 2 Minutes
“X” Air Squats
Max 50ft Shuttle Runs
-rest 2 minutes-
Air Squat Reps:
Set 1: 50
Set 2: 40
Set 3: 30
Set 4: 20
Athletes Notes
Score
ONLY Scoring the total # of shuttle runs we get today. Remember down 25ft and back 25ft is 1 rep. If you go down 25ft and do not make it back 25ft when the timer runs out, that rep DOES NOT count. (sorry not sorry 😉❤️)
Workout Strategy and Flow
Bit of a different workout today, but going to be fun.
Remember AMRAP means as many rounds/reps as possible. Today we are going for max reps on the shuttle runs. But each set we have a buy in. Good news, the buy in will get shorter, slightly less good news…you are going to be expected to get more shuttle runs each time…..even on tired legs.
Air Squats – you should be able to go unbroken or complete each one in 2 sets.
Shuttle Run – down 25ft and back 25ft.
FLOW
0:00 – 2:00 50 Air Squats, max shuttle runs in time remaining
2:00 – 4:00 rest
4:00 – 6:00 40 Air Squats, max shuttle runs in time remaining
6:00 – 8:00 Rest
8:00 – 10:00 30 Air Squats, max shuttle runs in time remaining
10:00 – 12:00 rest
12:00 – 14:00 20 Air Squats, max shuttle runs in time remaining
Substitution
Shuttle Runs ——> Max High Knees to Lateral Shuffle – high knees to left shuffle and high knees to right shuffle is 1 rep
Backpack Option
4 sets:
AMRAP 2 Minutes
“X” Backpack Back Squat
Max 50ft Shuttle Run
-rest 2 minutes-
Backpack Back Squat Reps:
Set 1: 50
Set 2: 40
Set 3: 30
Set 4: 20
Scaled
4 sets:
AMRAP 2 Minutes
“X” Squat to Chair
Max Standing Marches (every 10 Standing Marches is 1 rep)
-rest 2 minutes-
Squat to Chair Reps:
Set 1: 50
Set 2: 40
Set 3: 30
Set 4: 20
Mayhem Moms
4 sets:
AMRAP 2 Minutes
“X” Air Squats
Max 50ft Shuttle Run OR Max High Knees to Lateral Shuffle – high knees to left shuffle and high knees to right shuffle is 1 rep)
-rest 2 minutes-
Air Squat Reps:
Set 1: 50
Set 2: 40
Set 3: 30
Set 4: 20
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
12 Pause Supinated Dumbbell Bent Over Rows
-rest 90 seconds between sets-
*pause for 2 seconds at the top
Athletes Notes
Demo Videos
Double Dumbbell Supinated Bent Over Rows – pausing for 2 seconds at the top. Selecting a weight that allows quality movement and all 12 completed without setting the dumbbell down.
Flow
12 Pause Supinated Dumbbell Bent Over Rows
-rest 90 seconds between sets
12 Pause Supinated Dumbbell Bent Over Rows
-rest 90 seconds between sets
12 Pause Supinated Dumbbell Bent Over Rows
Mayhem Moms
No modification
Minimal: My grandma runs faster than you and she’s only got one leg” (4 Rounds for reps)
4 sets:
AMRAP 2 Minutes:
“X” Dumbbell Front Squat (2×50/35)
Max 50ft Shuttle Runs
-rest 2 Minutes-
Dumbbell Front Squats
Set 1: 25
Set 2: 20
Set 3: 15
Set 4: 10
Athletes Notes
Score
ONLY Scoring the total # of shuttle runs we get today. Remember down 25ft and back 25ft is 1 rep. If you go down 25ft and do not make it back 25ft when the timer runs out, that rep DOES NOT count. (sorry not sorry 😉❤️)
Workout Strategy and Flow
Bit of a different workout today, but going to be fun.
Remember AMRAP means as many rounds/reps as possible. Today we are going for max reps on the shuttle runs. But each set we have a buy in. Good news, the buy in will get shorter, slightly less good news…you are going to be expected to get more shuttle runs each time…..even on tired legs.
Dumbbell Front Squats —hands must remain on the dumbbell handles at all times. Really focus on keeping that chest nice and tall and driving those elbows up. The weight of this should not prevent you from doing 2 sets each time (max of 3)….if you’re needing to do more than that, then the weight is too heavy.
Shuttle Run – down 25ft and back 25ft.
FLOW
0:00 – 2:00 25 Dumbbell Front Squats, max shuttle runs in time remaining
2:00 – 4:00 rest
4:00 – 6:00 20 Dumbbell Front Squats, max shuttle runs in time remaining
6:00 – 8:00 Rest
8:00 – 10:00 15 Dumbbell Front Squats, max shuttle runs in time remaining
10:00 – 12:00 rest
12:00 – 14:00 10 Dumbbell Front Squats, max shuttle runs in time remaining
Substitution
Shuttle Runs ——> Max High Knees to Lateral Shuffle – high knees to left shuffle and high knees to right shuffle is 1 rep)
Mayhem Moms
4 sets:
AMRAP 2 Minutes
“X” Dumbbell Front Squats
Max 50ft Shuttle Run (OR Max High Knees to Lateral Shuffle – high knees to left shuffle and high knees to right shuffle is 1 rep)
-rest 2 minutes-
Dumbbell Front Squat Reps:
Set 1: 25
Set 2: 20
Set 3: 15
Set 4: 10
Cool Down (No Measure)
30 Seal Stretch
:30 Couch Stretch (each)
:30 Pigeon Stretch (each)
-repeat if you have additional time-
Athletes Notes
Seal Stretch
Couch Stretch
Pigeon Stretch