Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Leg Swings (forward and backward)
10 Peterson Step Ups (each)
3 Elbow to Floor Stretch with Rotation (each)
3 Box Step Ups (each)
into… 2 rounds of:
30 Second Jog
30 Second Line Hop / Single Unders
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Front to Back Leg Swings
Peterson Step Ups – watch this video for progressions. You can elevate your foot OR complete these without elevating your foot.
Elbow to Floor Stretch with Rotation
Box Step Up
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: “Snap! Crackle! Pop!” (3 Rounds for time)
3 sets:
2 Rounds
15 Box Step Ups (24″/20″)
200m Run
25 Line Hops
-rest 2:00 between sets-
Time Cap per set: 5 minutes
Athletes Notes
Workout Strategy and Flow
Box Step Up – smooth and steady!!
Yes – there is an odd number of the Box Step Ups. Try starting with your left leg on round 1 and then your right leg on round 2 to even it all out. If you forget, it’s okay, I promise.
Run – these runs need to take you 60 seconds or less!! See the substitution section if needed to make sure
Line Hops – stay moving here. These should be completed without stopping! You can do it!!
FLOW
15 Box Step Ups, 200m Run, 25 Line Hops, 15 Box Step Ups, 200m Run, 25 Line Hops,
-rest 2:00-
Complete set 2
-rest 2:00
Complete set 3
Substitution
Run —–> Don’t sub running if you think you are “bad” at it. Instead complete 60 seconds of running, don’t worry about the distance! If you need to sub due to injury or weather, you can complete as High Knees OR Skipping in Place
Backpack Option
3 sets:
2 Rounds
15 Backpack Chair Step Ups (24″/20″)
200m Backpack Run
25 Hops OVER the Backpack
-rest 2:00 between sets-
Scaled
3 sets:
2 Rounds
15 Step Up to Surface
60 seconds of Standing Marches
25 Object Toe Taps
-rest 2:00 between sets-
Mayhem Moms
3 sets:
2 Rounds
15 Box Step Up – use the dumbbell if you feel confident in your balance 🙂
60 seconds of Controlled Skipping in Place
25 Slow and Controlled Line Hops
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: “Snap! Crackle! Pop!” (3 Rounds for time)
3 sets:
2 Rounds
15 Single Dumbbell Box Step Ups (24″/20″) (50/35)
200m Run
25 Double Unders
-rest 2:00 between sets-
Time Cap per set: 5 minutes
Athletes Notes
Workout Strategy and Flow
Single Dumbbell Box Step Ups – you may hold the dumbbell any way you’d like.
Yes – there is an odd number of the Box Step Ups. Try starting with your left leg on round 1 and then your right leg on round 2 to even it all out. If you forget, it’s okay, I promise.
Run – these runs need to take you 60 seconds or less!! See the substitution section if needed to make sure
Double Unders – there may be a small rep scheme here, but this isn’t a workout meant for you to work on your double unders in. You should be completing these unbroken each time. If you trip up more than 1 time, then it is best to complete as single unders for the rest of the workout 🙂
FLOW
15 Single Dumbbell Box Step Ups, 200m Run, 25 Double Unders, 15 Single Dumbbell Box Step Ups, 200m Run, 25 Double Unders
-rest 2:00-
Complete set 2
-rest 2:00
Complete set 3
Substitution
Run —–> Don’t sub running if you think you are “bad” at it. Instead complete 60 seconds of running, don’t worry about the distance! If you need to sub due to injury or weather, you can complete as High Knees OR Skipping in Place
Double Unders —-> 2x Single Unders (so 50 each round)
Mayhem Moms
3 sets:
2 Rounds
15 Box Step Up – use the dumbbell if you feel confident in your balance 🙂
60 seconds of Controlled Skipping in Place
25 Slow and Controlled Line Hops
-rest 2:00 between sets-
Cool Down (Checkmark)
1 Minute Walk
into
:30 Wall Calf Stretch (right)
:30 Wall Calf Stretch (left)
:30 Pigeon Stretch (right)
:30 Pigeon Stretch (left)
-repeat stretches if you have time-
Athletes Notes
Calf Stretch on Wall
Pigeon Stretch