Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Prone IYTs
10 Reverse Snow Angels
10 Cat Cow
5 Dynamic Squat Stretches
5 SLOW Rows (towel, band or crush grip dumbbell)
*if doing kipping pull ups, do 5 hanging shrugs instead of 5 rows
Athletes Notes
5 Minutes to work through as many rounds as you can.
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Reverse Snow Angels
Cat Cow
Dynamic Squat Stretch
ROW: Banded Bent Over Row Towel Rows
OR Crush Grip Dumbbell Bent Over Row
if doing kipping pull ups, sub 5 Hanging Shrugs
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 sets
10 Heel Elevated Tempo Air Squats @ 30X1
Athletes Notes
Demo Videos
Heel Elevated Air Squats
You can use anything to elevate your heels. It shouldn’t be a drastic heel elevation where you are standing on your tippy-toes. But it should be something that is a different squatting position than usual and puts emphasis on the quads.
TEMPO EXPLANATION
Take 3 seconds to lower yourself down into the squat, without pausing at the bottom explode to a standing position, pause for 1 second at the top before performing the next rep.
Flow
0:00 – 2:00 10 Heel Elevated Tempo Air Squats @ 30X1 ; rest the remainder of the minute
2:00 – 4:00 Complete set 2 ; rest the remainder of the minute
4:00 – 6:00 Complete set 3
Scaled
Every 2 Minutes x 3 sets
10 SLOW Squat to Chair
Mayhem Moms
No modification
Bodyweight: “They’re Magically Delicious” (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 10 Pike Push Ups or Banded Strict Press*
Minute 2: 40 Russian Twists (L+R=1)
Minute 3 Max Towel Rows or Banded Bent Over Rows*
Minute 4: Rest
*RX+ Option: 10 Kipping Handstand Push Ups and Max Kipping Pull Ups
Athletes Notes
Scoring
You are ONLY scoring the max rows (or pullups) here. Nothing else.
Workout Strategy and Flow
Pike Push Up or Banded Strict Press – aim to get these done in 2 sets of 5 or 1 set of 10. You should have plenty of time to rest.
RX+ Option is to complete 10 Kipping Handstand Push Up
Russian Twists – the left side and the right side is 1 rep
if you cannot complete these in 45 seconds each round, then let’s scale the reps back here!
Towel Rows OR Banded Bent Over Row – use the ENTIRE 60 seconds here!!! Set it down quickly if you need to, shake it out, and pick it back up!
RX+ Option here is Kipping Pull Up
FLOW
0:00 – 1:00 10 Pike Push Ups
1:00 – 2:00 40 Russian Twists (L+R=1)
2:00 – 3:00 Max Towel Rows
3:00 – 4:00 Rest
4:00 – 8:00 Complete set 2
8:00 – 12:00 Complete set 3
12:00 – 16:00 Complete set 4
Backpack Option
EMOM 16 Minutes
Minute 1: 10 Backpack Shoulder to Overhead
Minute 2: 40 Russian Twists (L+R=1) (no backpack)
Minute 3 Max Backpack Bent Over Row
Minute 4: Rest
Scaled
EMOM 16 Minutes
Minute 1: 10 Crush Grip Object Strict Press or Banded Strict Press
Minute 2: 30 Heel Taps (L+R=1)
Minute 3 Max Towel Rows OR Banded Bent Over Row OR Crush Grip Object Row
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: 10 Pike Push Up OR Banded Strict Press OR Incline Push Ups
Minute 2: 40 Heel Taps (L+R=1)
Minute 3: Max Towel Rows OR Banded Bent Over Row
Minute 4: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 sets
10 Heel Elevated Tempo Dumbbell Goblet Squats @ 30X1
Athletes Notes
Demo Videos
Heel Elevated Goblet Squats – holding a dumbbell
You can use anything to elevate your heels. It shouldn’t be a drastic heel elevation where you are standing on your tippy-toes. But it should be something that is a different squatting position than usual and puts emphasis on the quads.
TEMPO EXPLANATION
Take 3 seconds to lower yourself down into the squat, without pausing at the bottom explode to a standing position, pause for 1 second at the top before performing the next rep.
Flow
0:00 – 2:00 10 Heel Elevated Tempo Dumbbell Goblet Squats @ 30X1 ; rest the remainder of the minute
2:00 – 4:00 Complete set 2 ; rest the remainder of the minute
4:00 – 6:00 Complete set 3
Mayhem Moms
No modification
Minimal: “They’re Magically Delicious” (4 Rounds for reps)
EMOM 16 Minutes
Minute 1: 10 Double Dumbbell Push Press (2×50/35)
Minute 2: 40 Russian Twists (L+R=1)
Minute 3: Max Double Dumbbell Bent Over Row (2×50/35)
Minute 4: Rest
Athletes Notes
Scoring
You are ONLY scoring the max rows here. Nothing else.
Workout Strategy and Flow
Double Dumbbell Push Press – aim to get these done in 2 sets of 5 or 1 set of 10. You should have plenty of time to rest.
Russian Twists – the left side and the right side is 1 rep
if you cannot complete these in 45 seconds each round, then let’s scale the reps back here!
Double Dumbbell Bent Over Row
use the ENTIRE 60 seconds here!!! Set it down quickly if you need to, shake it out, and pick it back up!
FLOW
0:00 – 1:00 10 Double Dumbbell Push Press
1:00 – 2:00 40 Russian Twists (L+R=1)
2:00 – 3:00 Max Double Dumbbell Bent Over Row
3:00 – 4:00 Rest
4:00 – 8:00 Complete set 2
8:00 – 12:00 Complete set 3
12:00 – 16:00 Complete set 4
Mayhem Moms
EMOM 16 Minutes
Minute 1: 10 Seated Dumbbell Strict Press
Minute 2: 40 Heel Taps (L+R=1)
Minute 3: Max Double Dumbbell Bent Over Row
Minute 4: Rest
Bonus Stretching (Checkmark)
1:00 Lat Stretch on Box
1:00 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Lat Stretch on Box
Scorpion Stretch
Camel Pose