Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 second Jumping Jacks
10 Pike Shoulder Shrugs
10 second Toe Touch Stretch
5 Dynamic Squat Stretches
5 Single Leg RDL OR 3 Single Dumbbell Power Cleans (each)
Athletes Notes
Butt Kicks
Pike Shoulder Shrug
Toe Touch Stretch
Dynamic Squat Stretch
Bodyweight Single Leg RDL or Single Dumbbell Power Cleans
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 3 sets
10 Tempo Banded Strict Press or 7 Pike Push Ups @2121
Athletes Notes
Demo Videos
Banded Strict Press OR Pike Push Up
due to the difficulty difference, only complete 7 of the pike push ups
Keep in mind this tempo should take you 60 seconds for the 10 reps. (42 seconds for the 7 reps)
Tempo Explanation for Strict Press
With the band in the front rack position, press the band up for 2 seconds, pausing at the top (overhead) for 1 second, then lowering the band down for 2 seconds, pausing at the bottom for 1 second before repeating.
Tempo Explanation for Pike Push Up
Starting in the tripod position, lower yourself down towards the ground for 2 seconds, pausing for 1 second with your head gently touching the ground, then pressing up for 2 seconds before reaching the top. Pause at the top for 1 second with arms extended before repeating.
Flow
0:00 – 2:00 Complete 10 Tempo Banded Strict Press, rest in time remaining
2:00 – 4:00 Complete set 2, rest in time remaining
4:00 – 6:00 Complete set 3
Scaled or Mayhem Moms
Should be able to do banded strict press. If no access to band and cannot complete Pike Push Ups then complete Box Handstand Shrugs or Pike Shrugs (no tempo but focus on the muscles you are using.
Bodyweight: The Magic School Bus (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
8 Broad Jumps (4’/3′)
32 Sit Ups
64 Air Squats
Athletes Notes
Workout Strategy and Flow
Alrighty – we have an AMRAP here, which means as many rounds and reps as possible.
Broad Jump : Biggest thing I want you to focus on here is being explosive!! If you have the space to complete these going in the same direction, go for it. If you need to turn around after each one as shown in the video that is okay too.
You will notice that I have standardized this to give an RX version of 4ft jump length for men and 3ft jump length for women. If you need to scale that, you may. Again, just be sure you are challenging yourself to be explosive.
Sit Ups : stay nice and steady here. Taking a break when/if needed. But not for long!
Air Squats : focus on steady movement. Shake out the legs at the midway point so you can stay moving for the entire 12 minutes.
Substitution
Broad Jump —> change to Tuck Jump or even Modified Tuck Jump
Backpack Option
AMRAP 12 Minutes
8 Backpack Power Cleans
32 Backpack Sit Up
64 Backpack Back Squat
Scaled
AMRAP 12 Minutes
16 Step Jacks
32 Quarter Sit Ups
64 Squat to Chair
Mayhem Moms
AMRAP 12 Minutes
8 Modified Tuck Jump
32 Quarter Sit Up Pelvic Tilts (these are different than glute bridges so be sure to complete these properly)
64 Air Squats
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 minutes x 3 sets
10 Tempo Crush Grip Dumbbell Seated Strict Press @2121
Athletes Notes
Demo Videos
Crush Grip Dumbbell Strict Press – complete this from a seated position (preferably the box you are going to use for your metcon)
The weight selected should allow for 10 at the tempo without stopping.
Keep in mind this tempo should take you 60 seconds for the 10 reps.
Tempo Explanation
With the dumbbell in the front rack position press the dumbbell up for 2 seconds, pausing at the top (overhead) for 1 second, then lowering the dumbbell down for 2 seconds, pausing at the bottom for 1 second before repeating.
Flow
0:00 – 2:00 Complete 10 Tempo Crush Grip Dumbbell Seated Strict Press, rest in time remaining
2:00 – 4:00 Complete set 2, rest in time remaining
4:00 – 6:00 Complete set 3
Mayhem Moms
No modification
Minimal: The Magic School Bus (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
8 Unbroken Dumbbell Power Cleans (2×50/35)
32 Sit Ups
64 Air Squats
Athletes Notes
Workout Strategy and Flow
Alrighty – we have an AMRAP here, which means as many rounds and reps as possible.
Dumbbell Power Clean : You’ll notice that we have a mandatory “unbroken” set of 8 here. This means that all 8 of these Power Cleans, but be done without stopping. Focus on a big hip drive to help get those dumbbells from the ground up to the shoulder. The more fatigued your grip starts to feel, the more you need to be aggressive in using the hips/legs to help drive the dumbbells up.
If you cannot complete the 8 unbroken at the RX weight, please scale to a weight that will allow that.
With the mandatory unbroken written today, it is okay to take a few extra seconds to stare at the dumbbells and wait. I would rather you be completely ready to attack those 8, then rush it and have to set the dumbbells down in the middle of your 8.
Sit Ups : stay nice and steady here. Taking a break when/if needed. But not for long
Air Squats : focus on steady movement. Shake out the legs at the midway point so you can stay moving for the entire 12 minutes.
Mayhem Moms
AMRAP 12 Minutes
8 Unbroken Dumbbell Power Clean OR Unbroken Dumbbell Hang Power Clean
32 Quarter Sit Ups Pelvic Tilts (these are different than glute bridges so be sure to complete these properly)
64 Air Squats