Crossfit Lillington – Mayhem Affiliate – At Home
Longer Warm Up (No Measure)
Complete 2 rounds:
10 Leg Swings Forward / Backward (each)
5 Samson Lunge Stretches
10 Single Leg Calf Raises (each)
10 Prone Y Raises
Minimal Only: 5 Single Dumbbell Push Press (each)
—
Then complete 3 rounds of:
30 second Run
30 second Line Hops or Double Unders
30 seconds Bodyweight Walking Lunges*
*Minimal: add dumbbell to last round of walking lunges
Athletes Notes
Front to Back Leg Swings
Samson Lunge Stretch
Single Leg Calf Raises
Prone Y Raises
Single Dumbbell Push Press
Line Hops OR Double Unders
Bodyweight Walking Lunge
Bodyweight Metcon
()
Bodyweight: Rufus (3 Rounds for reps)
3 sets
AMRAP 5 Minutes
500m Run
100 Line Hops
In remaining time complete Max Single Arm Bodyweight Overhead Walking Lunge
-rest 3:00 between sets-
**must switch arms every 10 steps
Athletes Notes
Workout Strategy and Flow
Run: The run needs to be completed in less than 2:45.
Line Hops
Bodyweight Walking Lunge Arms Extended Overhead – ONLY ONE ARM EXTENDED.
If you don’t have space to do walking lunges, complete these in place.
Note: you must switch the arm that is extended every 10 steps.
FLOW
0:00 – 5:00 Complete a 500m Run, 100 Double Unders and then in the time remaining complete max Single Arm Bodyweight Overhead Walking Lunge.
5:00 – 8:00 Rest
8:00 – 11:00 Complete set 2
11:00 – 14:00 Rest
14:00 – 19:00 Complete set 3
Substitution
Run —-→
Run for 2 minutes and 30 seconds
OR 2:30 High Knees to Lateral Shuffle OR High Knees OR Butt Kicks
Backpack Option
3 sets
AMRAP 5 Minutes
500m Backpack Run
100 Hops OVER the Backpack
In remaining time complete Max Backpack Overhead Lunge
-rest 3:00 between sets-
Scaled
3 sets
AMRAP 5 Minutes
2:30 Standing Marches
100 Object Toe Taps
In remaining time complete Max Wall Assisted Split Squats (switching legs every 10)
-rest 3:00 between sets-
Mayhem Moms
3 sets
AMRAP 5 Minutes
2:30 Controlled High Knees to Lateral Shuffle
100 Slow and Controlled Line Hops
In remaining time complete Max Bodyweight Split Squat (switching legs every 10)
-rest 3:00 between sets-
Minimal Metcon
()
Minimal: Rufus (3 Rounds for reps)
3 sets
AMRAP 5 Minutes
500m Run
100 Double Unders
In remaining time complete Max Overhead Dumbbell Walking Lunge (50/35)
-rest 3:00 between sets-
**must switch arms every 10 steps
Athletes Notes
Workout Strategy and Flow
Run: The run needs to be completed in less than 2:45
Double Unders
Single Dumbbell Overhead Walking Lunge
if you don’t have space to do walking lunges, complete: Single Arm Dumbbell Overhead Forward Lunge in place.
Note: you must switch the arm that is holding up the dumbbell every 10 steps.
FLOW
0:00 – 5:00 Complete a 500m Run, 100 Double Unders and then in the time remaining complete max Overhead Dumbbell Walking Lunges.
5:00 – 8:00 Rest
8:00 – 11:00 Complete set 2
11:00 – 14:00 Rest
14:00 – 19:00 Complete set 3
Substitution
Run —-→
Run for 2 minutes and 30 seconds
OR 2:30 High Knees to Lateral Shuffle OR High Knees OR Butt Kicks
Double Unders —–>
2x Single Unders
Overhead Walking Lunges —>
If you cannot complete overhead walking lunges (and you have tried lowering the weight) then complete as a Single Dumbbell Front Rack Walking Lunge
Mayhem Moms
3 sets
AMRAP 5 Minutes
2:30 Controlled High Knees to Lateral Shuffle
100 Slow and Controlled Line Hops
In remaining time complete Max Dumbbell Split Lunge (switching legs every 10)
-rest 3:00 between sets-
Bonus Stretching (No Measure)
1 Minute Walk
into
:30 Wall Calf Stretch (each)
:30 Crossleg Forward Fold (each)
-repeat stretches if you have time-
Athletes Notes
Calf Stretch on Wall
Cross Leg Forward Fold