Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds
10 Ankle Circles (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
50ft Shuttle Run
…then into..
1 Round of
15 Supermans with Scapular Retraction
5 Dynamic Squat Stretches
5 Jumping Air Squats or Dumbbell Goblet Squats
Athletes Notes
Ankle Circles
Walk Forwards on Toes
same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Supermans with Scapular Retraction
Dynamic Squat Stretch
Jumping Air Squat
OR Dumbbell Goblet Squat
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 10 Pause Bodyweight Renegade Row (left)*
Minute 2: 10 Pause Bodyweight Renegade Row (right)*
Minute 3: Rest
*Pause for 2 seconds at top of rep
Athletes Notes
Demo Videos
Pause Bodyweight Renegade Row – all one side
this is NOT alternating. So complete all 10 on one side during the minute. Be sure you are pausing at the top of the rep for 2 seconds
Flow
0:00 – 1:00 10 Pause Bodyweight Renegade Row (left)
1:00 – 2:00 10 Pause Bodyweight Renegade Row (right)
2:00 – 3:00 Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Scaled
EMOM 9 Minutes
Minute 1: 10 Pause Kneeling Bodyweight Renegade Row (left)
Minute 2: 10 Pause Kneeling Bodyweight Renegade Row (right)
Minute 3: Rest
Mayhem Moms
EMOM 9 Minutes
Minute 1: 10 Pause Kneeling Bodyweight Renegade Row OR Elevated Bodyweight Renegade Row (left)
Minute 2: 10 Pause Kneeling Bodyweight Renegade Row OR Elevated Bodyweight Renegade Row (right)
Minute 3: Rest
*Pause for 2 seconds at top of rep
Bodyweight: “They’re G-R-REAT!” (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
5 x 50ft Shuttle Runs
50 Air Squat
5 x 50ft Shuttle Runs
25 Jumping Air Squats
5 x 50ft Shuttle Runs
5 No Push Up Burpee + Air Squat
Athletes Notes
Workout Strategy and Flow
Shuttle Run – remember down 25ft and back 25ft is 1 rep. We have 5 total reps today. (if the clock stops in the middle of you running down 25ft, that rep will not count since you didn’t make it back 25ft!)
Air Squats – let’s aim for 2-3 sets at most. This is the “easiest” squat variation we are going to see today. So be happy about that.
Jumping Air Squats – the rep scheme went down but the style of squat is getting more challenging. Aim for 2-3 sets with a quick shake out between.
No Push Up Burpee + Air Squats : this is a combo movement and the final squat variation. So completing 1 no-push up burpee and 1 air squat is 1 rep. Complete that 5 times!!
Substitution
Shuttle Runs —-> 30 seconds of High Knees to Lateral Shuffle
Scaled
AMRAP 10 Minutes
30 seconds of Standing Marches
50 Squat to Chair
30 seconds of Standing Marches
25 Modified Tuck Jump
30 seconds of Standing Marches
5 Elevated Up Downs with NO Jump
5 Squat to Chair
Mayhem Moms
AMRAP 10 Minutes
30 seconds of High Knees to Lateral Shuffle
50 Air Squats
30 seconds of High Knees to Lateral Shuffle
25 Air Squat with Rise
30 seconds of High Knees to Lateral Shuffle
5 No Push Up Burpee + Air Squats
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 10 Pause Dumbbell Renegade Row (left)*
Minute 2: 10 Pause Dumbbell Renegade Row (right)*
Minute 3: Rest
*Pause for 2 seconds at top of rep
Athletes Notes
Demo Videos
Pause Dumbbell Renegade Ro
this is NOT alternating. So complete all 10 on one side during the minute. Be sure you are pausing at the top of the rep for 2 seconds AND choosing a weight that allows 10 without stopping, with solid form.
Flow
0:00 – 1:00 10 Pause Dumbbell Renegade Row (left)
1:00 – 2:00 10 Pause Dumbbell Renegade Row (right)
2:00 – 3:00 Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Mayhem Moms
EMOM 9 Minutes
Minute 1: 10 Pause Dumbbell Renegade Row OR Dumbbell Renegade Row on Knees (left)
Minute 2: 10 Pause Pause Dumbbell Renegade Row OR Dumbbell Renegade Row on Knees (right)
Minute 3: Rest
*Pause for 2 seconds at top of rep
Minimal: “They’re G-R-REAT!” (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
5 x 50ft Shuttle Runs
50 Air Squat
5 x 50ft Shuttle Runs
25 Dumbbell Front Squats (2×50/35)
5 x 50ft Shuttle Runs
5 Dumbbell Hang Squat Cleans (2×50/35)
Athletes Notes
Workout Strategy and Flow
Shuttle Run – remember down 25ft and back 25ft is 1 rep. We have 5 total reps today. (if the clock stops in the middle of you running down 25ft, that rep will not count since you didn’t make it back 25ft!)
as the legs begin to get tired, we are going to feel heavy in these shuttle runs. Aim to keep these runs under 40 seconds
Air Squats – let’s aim for 2-3 sets at most. This is the “easiest” squat variation we are going to see today. So be happy about that.
Dumbbell Front Squats – the rep scheme went down but the style of squat is getting more challenging. We have a DOUBLE dumbbell movement. We need to be able to move this weight well under a higher heart rate. We must keep our hands on the dumbbell handles in the front rack position the entire time we are working. Aim for 2-3 sets with a quick shake out between.
Dumbbell Hang Squat Clean : our final squat variation of the round. you should be able to hang on for all 5 reps with the weight you have. Your legs are going to be tired so fight for those final 5 reps. After this, we go back to the start (aka the air squats)
Substitution
Shuttle Runs —-> 30 seconds of High Knees to Lateral Shuffle
Mayhem Moms
AMRAP 10 Minutes
30 seconds of High Knees to Lateral Shuffle
50 Air Squats
30 seconds of High Knees to Lateral Shuffle
25 Dumbbell Front Squats – squat to a chair or box if needed for added stability
30 seconds of High Knees to Lateral Shuffle
5 Dumbbell Hang Squat Clean