Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock:
20 Jumping Jacks
5 Thread the Needles (each)
5 Inchworms to Push Up
10 Single Leg RDL (each)
5 Dumbbell Hang Snatches or X-Jump
Athletes Notes
Thread the Needle
Inchworm to Pushup
Bodyweight Single Leg RDL
Dumbbell Hang Snatch Explanation
OR X-Jumps
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 3 Minutes x 3 Sets:
8 Tempo Bodyweight Kickstand RDL @2121 (each)
8 Clamshell Side Plank Hip Thrusts (each)
Athletes Notes
Demo Video
Bodyweight Kickstand RDL
TEMPO EXPLANATION : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top.
Clamshell Side Plank Hip Thrusts
Flow
0:00 – 3:00 8 Tempo Bodyweight Kickstand RDL (left), 8 Tempo Bodyweight Kickstand RDL (right), 8 Clamshell Side Plank Hip Thrusts (left), 8 Clamshell Side Plank Hip Thrusts (right)
3:00 – 6:00 Complete set 2 ; rest in time remaining
6:00 – 9:00 Complete set 3 ; rest in time remaining
Mayhem Moms
Every 3 Minutes x 3 Sets:
8 Tempo Bodyweight Kickstand RDL @2121 (each)
8 Clamshell Side Plank Hip Thrusts (each)
Bodyweight: “I’m cuckoo for Cocoa Puffs!” (Time)
For Time:
30-20-10-20-30
X-Jumps
*2 Wall Walk after each
Athletes Notes
Workout Strategy and Flow
X-Jumps
Wall Walk
YOU END ON THE WALL WALKS
If you are proficient at wall walks, then you should aim to go “touch and go” style on these 2. It’s only 2 at a time.
If you are still getting comfortable with wall walks, then just work to spend no more than 3-5 seconds resting between the first rep and the second rep.
FLOW
30 X-Jumps , 2 Wall Walks, 20 X-Jumps, 2 Wall Walk, 10 X-Jumps , 2 Wall Walks, 20 X-Jumps , 2 Wall Walks, 30 X-Jumps , 2 Wall Walks
Substitutions
Wall Walks —-> 2 Elevated Box Walks after each OR Modified Inchworm
Scaled
For Time:
30-20-10-20-30
Object Alternating Hang Snatch
—2 Modified Inchworm after each
Mayhem Moms
For Time:
30-20-10-20-30
X-Jumps OR X-Jump No Jump
—2 Elevated Box Walks after each OR Modified Inchworm
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 3 Minutes x 3 Sets:
8 Tempo Single Dumbbell Kickstand RDL @2121 (each)
8 Clamshell Side Plank Hip Thrusts (each)
Athletes Notes
Demo Video
Single Dumbbell Kickstand RDL
TEMPO EXPLANATION : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top.
Clamshell Side Plank Hip Thrusts
Flow
0:00 – 3:00 8 Tempo Single Dumbbell Kickstand RDL (left), 8 Tempo Single Dumbbell Kickstand RDL (right), 8 Clamshell Side Plank Hip Thrusts (left), 8 Clamshell Side Plank Hip Thrusts (right)
3:00 – 6:00 Complete set 2 ; rest in time remaining
6:00 – 9:00 Complete set 3 ; rest in time remaining
Mayhem Moms
Every 3 Minutes x 3 Sets:
8 Tempo Single Dumbbell Kickstand RDL @2121 (each)
8 Clamshell Side Plank Hip Thrusts (each)
Minimal: “I’m cuckoo for Cocoa Puffs!” (Time)
For Time:
30-20-10-20-30
Dumbbell Hang Snatch (50/35)
*2 Wall Walk after each set
Athletes Notes
Workout Strategy and Flow
Single Dumbbell Hang Snatch – you should be alternating arms every rep. You should be able to hang on
Wall Walk
YOU END ON THE WALL WALKS
If you are proficient at wall walks, then you should aim to go “touch and go” style on these 2. It’s only 2 at a time.
If you are still getting comfortable with wall walks, then just work to spend no more than 3-5 seconds resting between the first rep and the second rep.
FLOW
30 Dumbbell Hang Snatch, 2 Wall Walks, 20 Dumbbell Hang Snatch, 2 Wall Walk, 10 Dumbbell Hang Snatch, 2 Wall Walks, 20 Dumbbell Hang Snatch, 2 Wall Walks, 30 Dumbbell Hang Snatch, 2 wall walks
Substitutions
Wall Walks —-> 2 Elevated Box Walks after each OR Modified Inchworm
Mayhem Moms
For Time:
30-20-10-20-30
Single Dumbbell Hang Snatch
—2 Elevated Box Walks after each OR Modified Inchworm
Bonus Stretching (Checkmark)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose