Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
30 seconds of Jumping Jacks
30 seconds of Cat Cow
Athletes Notes
Jumping Jacks
Cat Cow
Extended Warm Up/Accessory (No Measure)
AMRAP 7 Minutes
5 Adductor Rock Backs (each side)
5 Inchworm with Double Push Up
15 Tibialis Raises
15 Supermans with Scapular Retraction
30 seconds of No Push Up Burpees
30 seconds of Box Step Ups
Athletes Notes
Adductor Rockbacks
Inchworm with Double Push Up
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Supermans with Scapular Retraction
No Push Up Burpee aka Up Downs
Box Step Up
Bodyweight Metcon
()
Bodyweight: Schoolhouse Rock! (2 Rounds for time)
3 rounds
20 Bodyweight Sumo Deadlift High Pulls
10 Burpees
-rest 2:00-
3 rounds
10 Hand Release Push Ups
20 Box Jump Overs (24/20)
Athletes Notes
Workout Strategy and Flow
2 part workout today with 2 minutes of rest between parts. We will score based on time you complete each part individually.
This one is going to be fun. We have pull and push strength movements paired with cardio movements today.
Bodyweight Sumo Deadlift High Pull : these may seem/feel silly if you have never done them before, but really focus on squeezing you back at the top of the rep.
Burpee : Good old fashioned burpees. Not jumping over or onto anything. Just lay down, stand up and jump. Be sure to hold yourself to a standard of getting that chest tall at the top.
Hand Release Push Ups : please please please keep a TIGHT core and move all in one fluid motion. I don’t want you to do the “worm” dance move during these. If you need to drop to your knees or scale on a box to incline then I highly encourage it.
Box Jump Over : remember you do not have to stand all the way up on these, just get up and over the box. We should be stepping down off the box. We don’t need to “rebound” aka jump off the box and right back up onto it. It doesn’t make us go that much faster, and it is an unnecessary risk for our Achilles.
Substitution
Hand Release Push Ups —-> Hand Release Push Ups on your Knees or Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Box Jump Overs —-> first lower the box height to something you can jump to, if you still need to scale then complete Box Step Overs
Backpack Option
3 rounds
20 Backpack Sumo Deadlift High Pull
10 Backpack Lateral Burpees
-rest 2:00-
3 rounds
10 Backpack Push Ups
20 Box Jump Overs (no backpack)
Scaled
3 rounds
20 Bodyweight Sumo Deadlift High Pull
10 Elevated Up Down with Jump
-rest 2:00-
3 rounds
10 Elevated Knee Push Ups
20 Step Up to Surface
Mayhem Moms
3 rounds
20 Bodyweight Sumo Deadlift High Pull
10 Modified Burpee
-rest 2:00-
3 rounds
10 Knee Push Ups or Incline Push Ups
20 Box Step Overs or Lunge to Hip Extension (10 each)
Minimal Metcon
()
Minimal: Schoolhouse Rock! (2 Rounds for time)
3 rounds
20 Single Arm Dumbbell Sumo Deadlift High Pulls (50/35) (10 each arm)
10 Burpees
-rest 2:00-
3 rounds
10 Hand Release Push Ups
20 Box Jump Overs (24/20)
Athletes Notes
Workout Strategy and Flow
2 part workout today with 2 minutes of rest between parts. We will score based on time you complete each part individually.
This one is going to be fun. We have pull and push strength movements paired with cardio movements today.
Single Arm Dumbbell Sumo Deadlift High Pull : you will notice here that you should complete 10 all on 1 side and then 10 all on the other. They are not intended to be alternating. Think of this as 2 movements paired together. It is a sumo deadlift + an upright row. By putting them together, we get to use the power and momentum from our hips to help make that dumbbell float up. Focus on that today.
Burpee : Good old fashioned burpees. Not jumping over or onto anything. Just lay down, stand up and jump. Be sure to hold yourself to a standard of getting that chest tall at the top.
Hand Release Push Ups : please please please keep a TIGHT core and move all in one fluid motion. I don’t want you to do the “worm” dance move during these. If you need to drop to your knees or scale on a box to incline then I highly encourage it.
Box Jump Over : remember you do not have to stand all the way up on these, just get up and over the box. We should be stepping down off the box. We don’t need to “rebound” aka jump off the box and right back up onto it. It doesn’t make us go that much faster, and it is an unnecessary risk for our Achilles.
Substitution
Hand Release Push Ups —-> Hand Release Push Ups on your Knees or Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Box Jump Overs —-> first lower the box height to something you can jump to, if you still need to scale then complete Box Step Overs
Mayhem Moms
3 rounds
20 Single Arm Dumbbell Sumo Deadlift High Pull (10 each arm) (complete from a hang position if needed OR elevate the dumbbell slightly)
10 Modified Burpee
-rest 2:00-
3 rounds
10 Knee Push Ups or Incline Push Ups
20 Box Step Overs or Lunge to Hip Extension (10 each)