Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Mountain Climbers
10 Reverse Snow Angels
5 Thread the Needles (each)
5 Dynamic Squat Stretches
5 1 and 1/4 Air Squats
Athletes Notes
4 Minutes to work through as many rounds as you can.
Mountain Climber
Reverse Snow Angels
Thread the Needle
Dynamic Squat Stretch
Push Up to Downward Dog w/Explanation
1 and ¼ Air Squat
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 sets
12 1-and-¼ Sumo Air Squat
Athletes Notes
Demo Videos
This is a squat, not a hinge. So get those hips down low!!!!
1-and-¼ Sumo Air Squat
Flow
0:00 – 2:00 Complete 12 1-and-¼ Sumo Air Squat
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Scaled
Every 2 Minutes x 3 sets
12 SLOW Squat to Chair
Mayhem Moms
No modification
Bodyweight: Kim Possible (3 Rounds for reps)
“Tabata”
8 Rounds (20 seconds on, 10 seconds off)
Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
-rest 1:00-
8 Rounds (20 seconds on, 10 seconds off)
Mountain Climbers
-rest 1:00-
8 Rounds (20 seconds on, 10 seconds off)
Towel Bicep Curls or Banded Bicep Curls
Athletes Notes
Scoring
Set 1 = TOTAL Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
Set 2 = TOTAL Mountain Climbers
Set 3 = TOTAL Towel Bicep Curl or Banded Bicep Curl
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, lats, and biceps to be burning!!
Try your best during the rest to shake those arms out.
Remember on the Mountain Climbers (L+R=1)
Towel Rows OR Banded Bent Over Row or Kipping Pull Up
Mountain Climber
Towel Bicep Curls OR Banded Bicep Curls
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Towel Rows as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Towel Rows as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Towel Rows as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Towel Rows as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Towel Rows as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Towel Rows as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Towel Rows as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Towel Rows as you can
3:50 -4:00 Rest
–4:00 – 5:00 Rest + Transition–
5:00 – 9:00 Complete same tabata for Mountain Climbers
–9:00 – 10:00 Rest + Transition–
10:00 – 14:00 Complete same tabata for Towel Bicep Curls
Scaled AND Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Towel Rows OR Banded Bent Over Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Towel Bicep Curls OR Banded Bicep Curls
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
12 1-and-¼ Dumbbell Sumo Squat
Athletes Notes
Demo Videos
This is a squat, not a hinge. So get those hips down low!!!!
1 and ¼ Sumo Dumbbell Squat
Flow
0:00 – 2:00 Complete 12 1-and-¼ Dumbbell Sumo Squat
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Mayhem Moms
No modification
Minimal: Kim Possible (3 Rounds for reps)
“Tabata”
8 Rounds (20 seconds on, 10 seconds off)
Crush Grip Dumbbell Bent Over Row (50/35)
-rest 1:00-
8 Rounds (20 seconds on, 10 seconds off)
Mountain Climbers
-rest 1:00-
8 Rounds (20 seconds on, 10 seconds off)
Double Dumbbell Hang Muscle Cleans (2×50/35)
Athletes Notes
Scoring
Set 1 = TOTAL Crush Grip Dumbbell Bent Over Row
Set 2 = TOTAL Mountain Climbers
Set 3 = TOTAL Double Dumbbell Hang Muscle Cleans
Workout Strategy and Flow
This is going to be a burner.
Be ready for your shoulders, lats, and biceps to be burning!!
Try your best during the rest to shake those arms out.
Remember on the Mountain Climber, it is left left + right leg is 1 rep.
Crush Grip Dumbbell Bent Over Row
Mountain Climber
Double Dumbbell Hang Muscle Clean
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Crush Grip Dumbbell Bent Over Row as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Crush Grip Dumbbell Bent Over Row as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Crush Grip Dumbbell Bent Over Row as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Crush Grip Dumbbell Bent Over Row as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Crush Grip Dumbbell Bent Over Row as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Crush Grip Dumbbell Bent Over Row as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Crush Grip Dumbbell Bent Over Row as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Crush Grip Dumbbell Bent Over Row as you can
3:50 -4:00 Rest
–4:00 – 5:00 Rest + Transition–
5:00 – 9:00 Complete same tabata for Mountain Climbers
–9:00 – 10:00 Rest + Transition–
10:00 – 14:00 Complete same tabata for Double Dumbbell Hang Muscle Cleans
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of: Crush Grip Dumbbell Bent Over Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Double Dumbbell Hang Muscle Clean
Bonus Stretching (No Measure)
:30 Chest Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Chest Stretch
Bicep wall Stretch
Leaning Tricep Stretch