Crossfit Lillington – Mayhem Affiliate – At Home
IMPORTANT: TWO OPTIONS TODAY (No Measure)
If you want to follow M30 as it was intended to be written for the week, then complete the Strength and “Tony believes in you” 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 24.2 (Optional) (No Measure)
This workout will be written once the Open workout has been announced by CrossFit on Thursday evening.
Minimal: OPEN 24.2 (Optional) (No Measure)
This workout will be written once the Open workout has been announced by CrossFit on Thursday evening.
Warm Up for Friday Workout (No Measure)
TBD
Extended Warm Up and Accessory (No Measure)
Warm up the calves reallllly good here
Bodyweight Metcon
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Bodyweight: “Tony believes in you” (Time)
8 Rounds for Time:
40 Line Hops
30 Second Plank
10 V-Ups
Athletes Notes
Workout Strategy and Flow
Cardio and Core focus here.
Line Hops : Aim for 40 unbroken, or 2 sets of 20 with a quick shake out.
Plank – must accumulate 30 seconds. If you can’t do 30 in a row, then take a QUICK break.
V-Ups – there are only 10 here. Try your best to complete 10 of these unbroken or 2 sets of 5 with 2-3 seconds rest between. Consider this your “rest” 🤪
Substitution
V-Ups —–> Tuck Ups OR Modified Tuck Ups ; try not to scale to an alternating leg v-up, as that works slightly different muscle groups.
Scaled
8 Rounds for Time:
40 Object Toe Taps
30 Second Knee Plank
10 Quarter Sit Ups
Mayhem Moms
8 Rounds for Time:
40 Slow and Controlled Line Hops
30 second Plank
10 Quarter Sit Ups
Minimal Metcon
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Minimal: “Tony believes in you” (Time)
8 Rounds for Time:
40 Single Under Crossovers
100ft Dumbbell Farmers Carry (or 20 Dumbbell Marches L+R=1) (2×50/35)
10 V-Ups
Athletes Notes
Workout Strategy and Flow
It’s gonna get grippy so be prepared!!!
Crossovers – even if you have double unders, we are doing single under crossovers today. Fun and a challenge if you aren’t used to them. Aim for 40 unbroken, or 2 sets of 20 with a quick shake out.
Double Dumbbell Farmer’s Carry
also allowing Double Dumbbell Farmer’s Carry Marches as RX today if you don’t have the room for 100ft. Left leg + right leg march is 1 rep.
This will be forearm and core focused!!
V-Ups – there are only 10 here. Try your best to complete 10 of these unbroken or 2 sets of 5 with 2-3 seconds rest between. Consider this your “rest” 🤪
Substitution
Single Under Crossovers —-> 80 Single Unders
V-Ups —–> Tuck Ups OR Modified Tuck Ups ; try not to scale to an alternating leg v-up, as that works slightly different muscle groups.
Mayhem Moms
8 Rounds for Time:
40 Slow and Controlled Line Hops
100ft Double Dumbbell Farmer’s Carry or 20 Double Dumbbell Farmer’s Carry Marches (L+R=1)
10 Quarter Sit Ups
Bonus Stretching (No Measure)
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake Stretch