Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dogs (each)
20 seconds Hollow Hold
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Birddog
Hollow Hold
Bodyweight + Minimal Metcon
()
Bodyweight + Minimal: Core Work (Time)
27-21-15-9
V-Ups
Sit Ups
-rest 2:00-
3 Rounds
20 second Hollow Hold
20 second rest
20 second Flutter Kicks
20 second rest
Score = time of part 1
Athletes Notes
Demo Videos
V-Up
Sit Ups
Hollow Hold
Flutter Kicks
Flow
27 V-Ups, 27 Sit Ups, 21 V-Ups, 21 Sit Ups, 15 V-Ups, 15 Sit Ups, 9 V-Ups, 9 Sit Ups
-rest 2:00-
20 second Hollow Hold
20 second rest
20 second Flutter Kicks
20 second rest
20 second Hollow Hold
20 second rest
20 second Flutter Kicks
20 second rest
20 second Hollow Hold
20 second rest
20 second Flutter Kicks
20 second rest
Substitutions
V-Up —-→
Tuck Ups
Modified Tuck Ups
Hollow Hold —-→
Hollow Hold Progressions
Scaled and Mayhem Moms
27-21-15-9
Modified Tuck Ups OR Seated Toe Taps
Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 2:00-
3 Rounds
20 second Boat Hold
20 second rest
20 second Modified Flutter Kick
20 second rest
Bodyweight + Minimal: “Call me, beep me, if you wanna reach me” (Time)
Push Up Medley For Time:
10 Wide Push Ups
10 Normal Push Ups
10 Elbows Tucked Push Ups
10 Diamond Push Ups
10 Elbows Tucked Push Ups
10 Normal Push Ups
10 Wide Push Ups
Athletes Notes
Workout Strategy and Flow
These should NOT be singles. You should complete these in large sets. Think sets of 5 reps or more at a time.
Wide Push Ups – elbow closer to 90 degrees
Push Ups – elbows closer to 45 degrees
Elbows Tucked Push Up – elbows stay tight by your side.
Diamond Pushups – the most challenging version of the push ups here.
Substitution
Scaling Options:
From Knees
Wide Knee Push Ups
Knee Push Ups
Elbows Tucked Knee Push Ups
Diamond Knee Push Ups
Incline
Wide Incline Push Ups
Incline Push Ups
Elbows Tucked Incline Push Ups
Diamond Incline Push Ups
Scaled
1) Choose the knee version or the incline version.
OR
2) Complete: 70 Elevated Knee Push Ups For Time.
Mayhem Moms
Choose either the knee push up versions above or the incline versions above.