Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Birddogs (each)
5 Inchworms to Hollow*
5 Push Ups to Downward Dog
20 seconds of Plank Jacks
*these are newer – see prep notes for demo video
Athletes Notes
Birddog
Inchworm to Hollow
Push Up to Downward Dog w/Explanation
Plank Jack
Bodyweight + Minimal: Core Work (4 Rounds for reps)
4 sets:
30 second Hollow Hold
30 seconds of Sit Ups
30 seconds of Alternating Leg V-Ups
-rest 30 seconds between sets-
Score= reps of sit ups + alt. leg v-ups each set
Athletes Notes
Score
Today, our score will be the reps of sit ups + alternating leg v-ups each set.
Workout Strategy and Flow
Sit Ups
Alternating Leg V Ups
Hollow Hold – RX is going to be holding this for the full 30 seconds without stopping. If you stop during the 30 seconds, it’s okay, just aim to get back into that hollow hold as fast as you can.
FLOW
0:00 – 0:30 Hollow Hold
0:30 – 1:00 Sit Ups
1:00 – 1:30 Alternating Leg V-Ups
1:30 – 2:00 Rest
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
6:00 – 8:00 Complete set 4
Substitution
Hollow Hold Scaling Options
Scaled & Mayhem Moms
4 sets:
30 second Boat Hold
30 seconds of Quarter Sit Ups
30 seconds of Modified Alternating Leg V Ups OR Seated Toe Taps
-rest 30 seconds between sets-
Bodyweight Metcon
()
Bodyweight: “The taste you can see!” (2 Rounds for time)
2 Sets:
8-10-12
Towel Bicep Curls or Banded Bicep Curls
Chair/Box Dips
Bodyweight Upright Rows or Banded Upright Rows
-rest 2 minutes between sets-
Athletes Notes
Workout Strategy and Flow
Goooood little pump sesh to finish off the day.
You can rest as needed between movements. Try to stay moving as much as possible, since you will get to rest before the second set.
Towel Bicep Curls or Banded Bicep Curls
Chair Dip
Bodyweight Upright Row
FLOW
8 Bicep Curls, 8 Chair Dips, 8 Upright Rows, 10 Bicep Curls, 10 Chair Dips, 10 Upright Rows, 12 Bicep Curls, 12 Chair Dips, 12 Upright Rows.
-rest 2 minutes-
8 Bicep Curls, 8 Chair Dips, 8 Upright Rows, 10 Bicep Curls, 10 Chair Dips, 10 Upright Rows, 12 Bicep Curls, 12 Chair Dips, 12 Upright Rows
Scaled
2 Sets:
8-10-12
Towel Bicep Curls or Banded Bicep Curls
Wall Tricep Push Up
Bodyweight Upright Row or Banded Upright Rows
-rest 2 minutes between sets-
Mayhem Moms
no modifications here!
Minimal Metcon
()
Minimal: “The taste you can see!” (2 Rounds for time)
2 Sets:
8-10-12
Dumbbell Crush Grip Bicep Curl
Dumbbell French Press
Dumbbell Crush Grip Upright Row
-rest 2 minutes between sets-
RX: (50/35)
Athletes Notes
Workout Strategy and Flow
Goooood little pump sesh to finish off the day.
Choose a dumbbell that will allow you to complete each movement unbroken. You can rest as needed between movements. Try to stay moving as much as possible, since you will get to rest before the second set.
Crush Grip Dumbbell Bicep Curl
Dumbbell French Press
Crush Grip Dumbbell Upright Row
FLOW
8 Bicep Curls, 8 French Press, 8 Upright Rows, 10 Bicep Curls, 10 French Press, 10 Upright Rows, 12 Bicep Curls, 12 French Press, 12 Upright Rows.
-rest 2 minutes-
8 Bicep Curls, 8 French Press, 8 Upright Rows, 10 Bicep Curls, 10 French Press, 10 Upright Rows, 12 Bicep Curls, 12 French Press, 12 Upright Rows
Mayhem Moms
no modifications here!