Crossfit Lillington – Mayhem Affiliate – At Home
IMPORTANT: TWO OPTIONS TODAY (No Measure)
If you want to follow this track as it was intended to be written for the week, then complete the Strength and “So what’s the sitch?” metcon.
If you wish to complete a Bodyweight OR Minimal version of the 2024 CrossFit Open, then follow that workout.
DO NOT DO BOTH.
Open 24.3: Warm Up (No Measure)
5:00 Clock
20 seconds of High Knees
5 Elbow to Floor Stretch with Rotation (each)
5 Dynamic Squat Stretches
5 Child’s Pose to Push Up
*After 5:00 Clock Minimal Complete
2 Rounds of :
3 Single Dumbbell Thrusters (each)
3 Single Arm Rows (each)
Athletes Notes
High Knees
Elbow to Floor Stretch with Rotation
Dynamic Squat Stretch
Child’s Pose to Push Up
Single Dumbbell Thruster
Push Ups
Single Arm Dumbbell Row
Bodyweight: Open 24.3 (Time)
For Time, on a Running Clock:
5 rounds of:
10 Squat to Overhead Reach
10 Towel / Banded Rows or Kipping Pull Ups
-rest 1 minute-
5 Rounds
7 Squat to Overhead Reach
7 Bodyweight Renegade Rows OR Burpee Pull Ups
Time Cap: 15 Minutes
* Renegade Row = Push Up + Left Arm Row + Right Arm Row
Athletes Notes
Scoring
The score is the TOTAL time today. (your timer will not stop when the “rest 1:00” part happens)
NOTICE THE TIME CAP: 15 minutes – this includes that minute of rest.
Workout Strategy and Flow
Despite the small rep numbers, this is a lot of volume! So keep this in mind when performing this workout.
Smooth is fast. We want to move at a sustainable pace.
Squat to Overhead Reach
Towel Rows OR Banded Bent Over Row OR Kipping Pull Up
Squat to Overhead Reach
Bodyweight Renegade Row with Push Up – Reminder 1 rep is push up, left arm row, right arm row.
If you need to drop to your knees in this movement, you can scale by doing Knee Push Up + Renegade Row
Burpee Pull Up
Scaled
For Time, on a Running Clock:
5 rounds of:
10 Squat to Chair
10 Towel Rows OR Banded Bent Over Row
-rest 1 minute-
5 Rounds
7 Squat to Chair
7 Elevated Bodyweight Renegade Row (no push up) (L+R=1)
Mayhem Moms
For Time, on a Running Clock:
5 rounds of:
10 Squat to Overhead Reach
10 Towel Rows OR Banded Bent Over Row or Kipping Pull Up
-rest 1 minute-
5 Rounds
7 Squat to Overhead Reach
7 Knee Push Up + Renegade Rows OR Burpee Pull Up
Minimal: Open 24.3 (Time)
For Time, on a Running Clock:
5 rounds of:
10 Single Dumbbell Thrusters (50/35) (5 each arm)
10 Dumbbell Bent Over Rows (2×50/35)
-rest 1 minute-
5 Rounds
7 Dumbbell Thrusters (2×50/35)
7 Dumbbell Renegade Rows* (2×50/35)
Time Cap: 15 Minutes
* Renegade Row = Push Up + Left Arm Row + Right Arm Row
Athletes Notes
Scoring
The score is the TOTAL time today. (your timer will not stop when the “rest 1:00” part happens.
NOTICE THE TIME CAP: 15 minutes – this includes that minute of rest.
Workout Strategy and Flow
Despite the small rep numbers, this is a lot of volume! So keep this in mind when choosing your dumbbell weights.
The weight you choose should allow you to confidently move the dumbbells for at least 5 reps at a time.
Smooth is fast. We want to move at a sustainable pace.
Single Dumbbell Thruster – switch however you want, but you do need to complete 5 on 1 arm and 5 on the other every round.
Double Dumbbell Bent Over Row
Dumbbell Thruster – we move to double dumbbell here so be sure you are prepared for that additional weight.
Dumbbell Renegade Row – Push Up + Right Arm + Left Arm
If you need to drop to your knees in this movement, you can scale by doing this: Dumbbell Renegade Rows on Knees
Mayhem Moms
For Time, on a Running Clock:
5 rounds of:
10 Single Dumbbell Thruster (5 each arm)
10 Double Dumbbell Bent Over Row
-rest 1 minute-
5 Rounds
7 Dumbbell Thruster
7 Dumbbell Renegade Rows on Knees
At Home: Warm Up (No Measure)
4:00 Clock
15 second High Knees
15 second Butt Kicks
5 Dynamic Squat Stretches
5 Jumping Air Squats
5 No Push Up Burpees (aka Up Downs)
Athletes Notes
High Knees
Butt Kicks
Dynamic Squat Stretch
Jumping Air Squats
Up Downs
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
15 Towel Rows or Banded Bent Over Rows
-rest 60 seconds between sets-
Athletes Notes
Demo Videos
Towel Rows OR Banded Bent Over Row
Flow
15 Towel Rows or Banded Bent Over Rows
-rest 60 seconds-
15 Towel Rows or Banded Bent Over Rows
-rest 60 seconds-
15 Towel Rows or Banded Bent Over Rows
Backpack Option
3 sets:
15 Backpack Bent Over Row
-rest 60 seconds between sets-
Scaled and Mayhem Moms
no modification.
Bodyweight: “So what’s the sitch?” (Checkmark)
EMOM 18 Minutes (aka 2 rounds)
Minute 1: 10 Burpees
Minute 2: 10 Air Squats
Minute 3: 10 Burpees
Minute 4: 10 Step Back Lunges
Minute 5: 10 Burpees
Minute 6: 10 Jumping Air Squats
Minute 7: 10 Burpees
Minute 8: 10 Jumping Lunges (L+R=1)
Minute 9: Rest
Athletes Notes
Workout Strategy and Flow
This is going to start out easy, but the volume will build as the squat variation gets more difficult.
Aim to move quick to get as much rest as possible within each minute.
Burpees
Air Squats
Step Back Lunge
Jumping Air Squats
Jumping Lunge
FLOW
0:00 – 1:00: 10 Burpees
1:00 – 2:00: 10 Air Squats
2:00 – 3:00: 10 Burpees
3:00 – 4:00: 10 Step Back Lunges
4:00 – 5:00: 10 Burpees
5:00 – 6:00: 10 Jumping Air Squats
6:00 – 7:00: 10 Burpees
7:00 – 8:00: 10 Jumping Lunges
8:00 – 9:00: Rest
9:00 – 18:00 Repeat for 2nd Round
Backpack Option
EMOM 18 Minutes (aka 2 rounds)
Minute 1:10 Backpack Lateral Burpees
Minute 2: 10 Backpack Back Squat
Minute 3: 10 Backpack Lateral Burpees
Minute 4: 10 Backpack Stepback Lunges
Minute 5: 10 Backpack Lateral Burpees
Minute 6: 10 Jumping Air Squats
Minute 7: 10 Backpack Lateral Burpees
Minute 8: 10 Jumping Lunge (L+R=1)
Minute 9: Rest
Scaled
EMOM 15 Minutes (aka 3 rounds)
Minute 1:10 Elevated Up Down with Jump
Minute 2: 10 Squat to Chair
Minute 3: 10 Elevated Up Down with Jump
Minute 4: 10 Wall Assisted Step Back Lunges
Minute 5 Rest
Mayhem Moms
EMOM 18 Minutes (aka 2 rounds)
Minute 1:10 Modified Burpee
Minute 2: 10 Air Squats
Minute 3: 10 Modified Burpee
Minute 4: 10 Step Back Lunge
Minute 5: 10 Modified Burpee
Minute 6: 10 Air Squat with Rise
Minute 7: 10 Modified Burpee
Minute 8: 10 Jumping Lunge if possible OR Step Back Lunge
Minute 9: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
12 Dumbbell Gorilla Rows
-rest 60 seconds between sets-
Athletes Notes
Demo Videos
Dumbbell Gorilla Row – every row counts as 1 rep. So left arm is 1, right arm is 2. While there is no tempo here, you should perform with quality movement!! This is NOT for time.
Flow
12 Dumbbell Gorilla Rows
-rest 60 seconds-
12 Dumbbell Gorilla Rows
-rest 60 seconds-
12 Dumbbell Gorilla Rows
Mayhem Moms
No modification. Elevate the dumbbells slightly if needed.
Minimal: “So what’s the sitch?” (Checkmark)
EMOM 18 Minutes (aka 2 rounds)
Minute 1: 10 Burpees
Minute 2: 10 Air Squats
Minute 3: 10 Burpees
Minute 4: 10 Dumbbell Goblet Squats (50/35)
Minute 5: 10 Burpees
Minute 6: 10 Dumbbell Front Squats (2×50/35)
Minute 7: 10 Burpees
Minute 8: 5 Dumbbell Hang Squat Cleans (2×50/35)
Minute 9: Rest
Athletes Notes
Workout Strategy and Flow
This is going to start out easy, but the volume will build as the squat variation gets more difficult.
Aim to move quick to get as much rest as possible within each minute.
The weight should allow for unbroken sets every minute
Burpees
Air Squats
Dumbbell Goblet Squat
Dumbbell Front Squats
Dumbbell Hang Squat Clean
FLOW
0:00 – 1:00: 10 Burpees
1:00 – 2:00: 10 Air Squats
2:00 – 3:00: 10 Burpees
3:00 – 4:00: 10 Dumbbell Goblet Squats (50/35)
4:00 – 5:00: 10 Burpees
5:00 – 6:00: 10 Dumbbell Front Squats (2×50/35)
6:00 – 7:00: 10 Burpees
7:00 – 8:00: 5 Dumbbell Hang Squat Cleans (2×50/35)
8:00 – 9:00: Rest
9:00 – 18:00 Repeat for 2nd Round
Mayhem Moms
EMOM 18 Minutes (aka 2 rounds)
Minute 1:10 Modified Burpee
Minute 2: 10 Air Squats
Minute 3: 10 Modified Burpee
Minute 4: 10 Dumbbell Goblet Squat
Minute 5: 10 Modified Burpee
Minute 6: 10 Dumbbell Front Squats
Minute 7: 10 Modified Burpee
Minute 8: 5 Dumbbell Hang Squat Clean
Minute 9: Rest