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
10 Alternating Bodyweight Single Leg RDL
20 seconds of High Knees
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
Bodyweight Single Leg RDL
High Knees
Bodyweight + Minimal: Strength (3 Rounds for reps)
Every 2 Minutes x 3 sets
7-10 Tempo Push Ups @30X1
*The number you select should be unbroken and NOT push you to failure.
Score = Rep # you did each set.
Athletes Notes
Score
Score = Rep # you did each set.
So if for set 1 you did 7 tempo reps, set 2 you did 9 tempo reps, and set 3 you did 10 tempo reps. then log your score as that!!
Demo Videos
Tempo Push Ups
Tempo Explanation – 3 seconds down, no pause at the bottom, explode up quickly to the top of the rep. Pause for 1 second before starting the next rep.
The number you choose should be unbroken, meaning you can complete all without stopping/resting. If you cannot complete at least 7 reps with the tempo, scale the style of push up to either:
Knee Push Ups or
Incline Push Ups or
Elevated Knee Push Ups
Flow
0:00 – 2:00
7-10 Tempo Push Ups @30X1
2:00 – 4:00
7-10 Tempo Push Ups @30X1
4:00 – 6:00
7-10 Tempo Push Ups @30X1
Scaled
Every 2 Minutes x 3 sets
7-10 Elevated Knee Push Ups – no tempo. Just focused on good quality movement here. Choose a number you can do without stopping.
Mayhem Moms
Every 2 Minutes x 3 sets
7-10 Incline Push Ups @30X1
Bodyweight Metcon
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Bodyweight: “Silly Rabbit, Trix are for kids” (3 Rounds for time)
3 sets:
3 Rounds
10 Alternating Single Leg RDLs
10 Line Facing Burpees
-rest 2 minutes between sets-
Athletes Notes
Time Cap
We have a 5 minute time cap per set. So you should be completing your 3 rounds in 5 minutes or less!
Adjust/scale as needed to ensure you do that.
Workout Strategy and Flow
Bodyweight Single Leg RDL – these are alternating. So left leg is 1 rep, right leg is 2 reps….and so on.
Line Facing Burpees – REMEMBER TO BREATHE ON THESE!!! Be sure you pick a wall and stay facing that wall on every time you jump over the burpee so you are not going in circles 🙂
Good news, only 10 at a time. Woohoo.
Stay low here. You don’t have to stand tall, just get over that line.
FLOW
10 Alternating Single Leg RDLs, 10 Line Facing Burpees, 10 Alternating Single Leg RDLs, 10 Line Facing Burpees, 10 Alternating Single Leg RDLs, 10 Line Facing Burpees,
-rest 2 minutes-
Complete set 2
–rest 2 minutes-
Complete set 3
Backpack Option
3 sets:
3 Rounds
10 Backpack Deadlifts
10 Backpack Facing Burpees
-rest 2 minutes between sets-
Scaled
3 sets:
3 Rounds
10 Wall Assisted Single Leg RDL OR Bodyweight RDL Wall Tap
10 Elevated Up Down with Jump
-rest 2 minutes between sets-
Mayhem Moms
3 sets:
3 Rounds
10 Bodyweight Single Leg RDL OR Wall Assisted Single Leg RDL
10 Line Facing Modified Burpees
-rest 2 minutes between sets-
Minimal Metcon
()
Minimal: “Silly Rabbit, Trix are for kids” (3 Rounds for time)
3 sets:
3 Rounds
10 Dumbbell Deadlifts (2×50/35)
10 Dumbbell Facing Burpees
-rest 2 minutes between sets-
Athletes Notes
Time Cap
We have a 5 minute time cap per set. So you should be completing your 3 rounds in 5 minutes or less!
Adjust/scale as needed to ensure you do that.
Workout Strategy and Flow
Dumbbell Deadlift – The weight you select here should be 10 unbroken each time. This should be a workout where you pick up the dumbbells without hesitation.
Dumbbell Facing Burpees – REMEMBER TO BREATHE ON THESE!!! Be sure you pick a wall and stay facing that wall on every time you jump over the burpee so you are not going in circles 🙂
Good news, only 10 at a time. Woohoo.
FLOW
10 Dumbbell Deadlifts, 10 Dumbbell Facing Burpees, 10 Dumbbell Deadlifts, 10 Dumbbell Facing Burpees, 10 Dumbbell Deadlifts, 10 Dumbbell Facing Burpees
-rest 2 minutes-
Complete set 2
–rest 2 minutes-
Complete set 3
Mayhem Moms
3 sets:
3 Rounds
10 Dumbbell Deadlift OR Elevated Sumo KB Deadlifts
10 Line Facing Modified Burpees
-rest 2 minutes between sets-