Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Reverse Snow Angels
5 Inchworm to Push Up
20 Tibialis Raises
20 seconds of Box Step Ups
1 Bodyweight or Dumbbell Turkish Get Up
Athletes Notes
Reverse Snow Angels
Inchworm to Pushup
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Box Step Up
Bodyweight Turkish Get Up or Dumbbell Turkish Get Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 sets
4 Unbroken Bodyweight Turkish Get Ups (left)
4 Unbroken Bodyweight Turkish Get Ups (right)
**Take your time here**
Athletes Notes
Demo Video
Bodyweight Turkish Get Up
Benefits of the Turkish Get Up:
Unilateral movements where we can correct muscle imbalances
Building shoulders strength
Working on shoulder stability
Strengthening your core
Flow
*Take your time here!!!
0:00 – 2:00
4 Unbroken Bodyweight Turkish Get Ups (left)
4 Unbroken Bodyweight Turkish Get Ups (right)
2:00 – 4:00
Repeat for set 2
4:00 – 6:00
Repeat for set 3
Scaled
Every 2 Minutes x 3 sets
4 Rolling Get Ups (left)
4 Rolling Get Ups (right)
Mayhem Moms
Every 2 Minutes x 3 sets
4 Single Leg Glute Bridge + 4 Knee Side Plank + Leg Lift (left)
4 Single Leg Glute Bridge + 4 Knee Side Plank + Leg Lift (right)
Bodyweight: “Don’t put twinkies on your pizza” (AMRAP – Reps)
EMOM 6 Minutes
Minute 1: 8 Burpees to Target
Minute 2: 15 Box Jumps (24/20)
-rest 2 minutes-
EMOM 6 Minutes
8 Burpee Box Jump Overs* (24/20)
*In final minute of the EMOM complete MAX Burpee Box Jump Overs.
**Score = reps in final minute.
Athletes Notes
Score
ONLY Scoring the max number of Burpee Box Jump Overs you get in the final minute of the 2nd EMOM.
Time Caps
EMOM # 1: 0:40 ….meaning you should have at least 20 seconds of rest each minute.
EMOM #2: 0:45 ….meaning you should have at least 15 seconds of rest each minute. If you do not, then scale the number of burpee box jump reps back to ensure you do. The only exception is the very last minute when you do max reps. Go to the end of that minute.
Workout Flow and Strategy
FLOW
0:00 – 1:00 8 Burpees to Target
1:00 – 2:00 15 Box Jumps
2:00 – 3:00 8 Burpees to Target
3:00 – 4:00 15 Box Jumps
4:00 – 5:00 8 Burpees to Target
5:00 – 6:00 15 Box Jumps
6:00 – 8:00 Complete Rest
8:00 – 9:00 8 Burpee Box Jump Overs
9:00 – 10:00 8 Burpee Box Jump Overs
10:00 – 11:00 8 Burpee Box Jump Overs
11:00 – 12:00 8 Burpee Box Jump Overs
12:00 – 13:00 8 Burpee Box Jump Overs
13:00 – 14:00 Max Burpee Box Jump Overs (your score for today)
Burpee to Target : only 8 at a time. Mental game should be strong here by just repeating that to yourself!
Box Jump : stand tall on the top of the box for each rep. Stay moving here.
For the final EMOM, we combine the previous two movements to be a Burpee Box Jump Over . You have to move fast here!! Practice bouncing up out of that burpee as quick as possible.
Substitution
If needed due to injury, change box jumps Box Step Up and burpee box jump overs to Burpee Box Step Up .
If you don’t have access to a box, you can change box jumps to Tuck Jumps and burpee box jumps to Burpee Tuck Jumps .
Backpack Option
EMOM 6 Minutes
Minute 1: 8 Backpack Devil Press
Minute 2: 15 Backpack Chair Step Ups (24/20)
-rest 2 minutes-
EMOM 6 Minutes
8 Burpee Box Jump Over (24/20) (Final minute is max reps)
Scaled
EMOM 6 Minutes
Minute 1: 8 Elevated Up Down with Jump
Minute 2: 15 Step Up to Surface
-rest 2 minutes-
EMOM 6 Minutes
5 Elevated Up Down with Jump
5 Step Up to Surface (Final minute is max reps)
Mayhem Moms
EMOM 6 Minutes
Minute 1: 8 Modified Burpee
Minute 2: 15 Modified Tuck Jump
-rest 2 minutes-
EMOM 6 Minutes
8 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs (Final minute is max reps)
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
3 Unbroken Dumbbell Turkish Get Ups (left)
3 Unbroken Dumbbell Turkish Get Ups (right)
***Take your time here***
Athletes Notes
Demo Video
Dumbbell Turkish Get Up
Benefits of the Turkish Get Up:
Unilateral movements where we can correct muscle imbalances
Building shoulder strength
Working on shoulder stability
Strengthening your core
Flow
*Take your time here!!!
0:00 – 2:00
3 Unbroken Dumbbell Turkish Get Ups (left)
3 Unbroken Dumbbell Turkish Get Ups (right)
2:00 – 4:00
Repeat for set 2
4:00 – 6:00
Repeat for set 3
Mayhem Moms
Every 2 Minutes x 3 sets
3 Single Leg Glute Bridge + 3 Knee Side Plank + Leg Lift (left)
3 Single Leg Glute Bridge + 3 Knee Side Plank + Leg Lift (right)
Minimal: “Don’t put twinkies on your pizza” (AMRAP – Reps)
EMOM 6 Minutes
Minute 1: 5 Dumbbell Devil Press (2×50/35)
Minute 2: 15 Box Jumps (24/20)
-rest 2 minutes-
EMOM 6 Minutes
8 Burpee Box Jump Overs* (24/20)
*In final minute of the EMOM complete MAX Burpee Box Jump Overs.
**Score = reps in final minute.
Athletes Notes
Score
ONLY Scoring the max number of Burpee Box Jump Overs you get in the final minute of the 2nd EMOM.
Time Caps
EMOM # 1: 0:40 ….meaning you should have at least 20 seconds of rest each minute. If you do not, then scale the weight for devil press or scale the box height!
EMOM #2: 0:45 ….meaning you should have at least 15 seconds of rest each minute. If you do not, then scale the number of burpee box jump reps back to ensure you do. The only exception is the very last minute when you do max reps. Go to the end of that minute.
Workout Flow and Strategy
FLOW
0:00 – 1:00 5 Devil Press
1:00 – 2:00 15 Box Jumps
2:00 – 3:00 5 Devil Press
3:00 – 4:00 15 Box Jumps
4:00 – 5:00 5 Devil Press
5:00 – 6:00 15 Box Jumps
6:00 – 8:00 Complete Rest
8:00 – 9:00 8 Burpee Box Jump Overs
9:00 – 10:00 8 Burpee Box Jump Overs
10:00 – 11:00 8 Burpee Box Jump Overs
11:00 – 12:00 8 Burpee Box Jump Overs
12:00 – 13:00 8 Burpee Box Jump Overs
13:00 – 14:00 Max Burpee Box Jump Overs (your score for today)
Dumbbell Devil Press : only 5 at a time. Mental game should be strong here by just repeating that to yourself! Big hips to drive those dumbbells up and overhead.
Box Jump : stand tall on the top of the box for each rep. Stay moving here.
For the final EMOM, we ditch the dumbbells and combine the previous two movements to be a Burpee Box Jump Over . You have to move fast here!! Practice bouncing up out of that burpee as quick as possible.
Substitution
If needed due to injury, change box jumps to Box Step Up and burpee box jump overs to Burpee Box Step Up .
If you don’t have access to a box, you can change box jumps to Tuck Jumps and burpee box jumps to Burpee Tuck Jumps .
Mayhem Moms
EMOM 6 Minutes
Minute 1: 5 Elevated Dumbbell Devil Press
Minute 2: 15 Modified Tuck Jump
-rest 2 minutes-
EMOM 6 Minutes
8 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs (Final minute is max reps)
Cool Down (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose