Mayhem Affiliate – At Home – Sat, Mar 16

Crossfit Lillington – Mayhem Affiliate – At Home

Warm Up (No Measure)

Complete 2 Rounds:

10 Ankle Circles (each)

10 Leg Swings Forward / Backward (each)

3 Toe Touch Stretches (pause for 2 seconds at bottom)

5 Samson Lunges (each)

—

Then Complete:

30 second Easy Run Pace

45 second Walk

1 minute Easy Run Pace

Athletes Notes

Ankle Circles

Front to Back Leg Swings

Toe Touch Stretch

Samson Lunge Stretches

Bodyweight Metcon

()

Bodyweight: Ron Stoppable (Time)

For Time

24-18-16-18-24

Box Step Ups (24/20)

X-Jumps (no-jump)

-into-

1600m Run

Time Cap: 22 Minutes

Athletes Notes

Time Cap

22 Minutes.

Capping the first part at 12 minutes, and the final part at a 10 minute mile run.

Workout Strategy and Flow

Box Step Up — smooth and steady

X-Jump No Jump

Yes, you read that correctly. You finish this workout with a mile run. I understand that can be intimidating for some but we are going to do it 🙂

I want us to get comfortable being uncomfortable – especially running at the end of a workout!

FLOW

24 Box Step Ups, 24 X-Jumps (no jump), 18 Box Step Ups, 18 X-Jumps (no jump), 16 Box Step Ups, 16 X-Jumps (no jump), 18 Box Step Ups, 18 X-Jumps (no jump), 24 Box Step Ups, 24 X-Jumps (no jump)

-into-

1600m Run

Substitution

1600m Run —-→

If running “isn’t your thing”, you’re gonna do it anyway. That’s how we get better. Complete a 10 minute run. Don’t worry about distance, just run. Even if it’s slow. That’s okay.

If you physically cannot run due to injury or space or weather, try this:

Move for 10 Minutes (unless you know your average mile time).

High Knees to Jumping Jacks or Skipping in Place

If you have access to a machine, you may sub the 1600m Run for a machine. See Calorie Conversion Chart HERE

Backpack Option

For Time

24-18-16-18-24

Backpack Chair Step Ups (24/20)

Backpack Russian Swings

-into-

1600m Backpack Run

Scaled

For Time

24-18-16-18-24

Step Up to Surface

X-Jump No Jump or Object Alternating Hang Snatch

-into-

10 minutes of Step Jacks (can alternate between these and Standing Marches )

Mayhem Moms

For Time:

24-18-16-18-24

Box Step Up OR Lunge to Hip Extension (half on each)

Single Dumbbell Hang Snatch

-into-

Move for 10 Minutes (unless you know your average mile time). You can complete High Knees to Jumping Jacks or Skipping in Place

Minimal Metcon

()

Minimal: Ron Stoppable (Time)

For Time:

24-18-16-18-24

Box Step Ups (24/20)

Alternating Dumbbell Hang Snatch (50/35)

-into-

1600m Run

Time Cap: 22 Minutes

RX+: Single DB Box Step Ups (depending on how your legs feel from yesterday)

Athletes Notes

Time Cap

22 Minutes.

Capping the first part at 12 minutes, and the final part at a 10 minute mile run.

Workout Strategy and Flow

Box Step Up — smooth and steady

Single Dumbbell Hang Snatch —- This makes 100 snatches. Be aware of that number, as it will be important to select your weight based on the volume.

Yes, you read that correctly. You finish this workout with a mile run. I understand that can be intimidating for some but we are going to do it 🙂

I want us to get comfortable being uncomfortable – especially running at the end of a workout!

FLOW

24 Box Step Ups, 24 Alternating Dumbbell Hang Snatch, 18 Box Step Ups, 18 Alternating Dumbbell Hang Snatch, 16 Box Step Ups, 16 Alternating Dumbbell Hang Snatch, 18 Box Step Ups, 18 Alternating Dumbbell Hang Snatch, 24 Box Step Ups, 24 Alternating Dumbbell Hang Snatch

-into-

1600m Run

Cool Down (No Measure)

1 Minute Walk

into

:30 Seated QL Stretch (each)

:30 Pigeon Stretch (each)

:30 Camel Pose

Athletes Notes

Seated QL Stretch

Pigeon Stretch

Camel Pose