Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 seconds of Butt Kicks
10 Cat Cows
5 Deep Squat Thoracic Rotations (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 second Active Deadhang on Rig + 5 Hanging Shrugs + 1 Strict Pull Up
Athletes Notes
Butt Kicks
Cat Cow
Deep Squat with Rotations
Single Arm Towel Row OR
Banded Single Arm Bent Over Rows OR
Bent Over Single Arm Row Explanation
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs + Strict Pull Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 10 Pause Clamshell Side Plank Hip Thrusts (left)
Minute 2: 10 Pause Clamshell Side Plank Hip Thrusts (right)
Minute 3: 50 second Wall Sit*
Pause for 2 seconds at the top of the hip thrust
*if you have access complete as Adductor Wall Sit
Athletes Notes
Demo Videos
Clamshell Side Plank Hip Thrusts – pause for 2 seconds at the top
Wall Sit
IF YOU HAVE ACCESS COMPLETE AS:
Adductor Wall Sit – using a foam roller, a yoga block, a pillow, a water bottle, etc. place it in between your knees. This is going to put emphasis on the adductor muscles (the muscles that go from the pelvic bone down to the inner thigh and knee)
——note: this should feel slightly different than a typical wall sit.
If you cannot hold the entire 50 seconds, scale back the time slightly OR sit at more of a 45 degree angle instead of a 90 degree angle.
Flow
0:00 – 1:00 10 Pause Clamshell Side Plank Hip Thrusts (left), rest in time remaining
1:00 – 2:00 10 Pause Clamshell Side Plank Hip Thrusts (right), rest in time remaining
2:00 – 3:00 50 second Wall Sit
3:00 – 4:00 10 Pause Clamshell Side Plank Hip Thrusts (left), rest in time remaining
4:00 – 5:00 10 Pause Clamshell Side Plank Hip Thrusts (right), rest in time remaining
5:00 – 6:00 50 second Wall Sit
6:00 – 7:00 10 Pause Clamshell Side Plank Hip Thrusts (left), rest in time remaining
7:00 – 8:00 10 Pause Clamshell Side Plank Hip Thrusts (right), rest in time remaining
8:00 – 9:00 50 second Wall Sit
Scaled
No modification, adjust your wall sit to a 45 degree angle and 30 second time domain instead of the 50 second.
Mayhem Moms
No modifications
Bodyweight: Reading Rainbow (Time)
For Time:
10-8-6-4-6-8-10
Towel Rows or Banded Bent Over Rows or Kipping Pull ups
*25ft Handstand Walk or 50ft Bear Crawl between each set.
Note: you’ll finish on the rows
Athletes Notes
Workout Strategy and Flow
Towel Rows OR Banded Bent Over Row OR Kipping Pull Up : Be sure on the rows to keep good form, especially since we don’t have big reps today. Challenge yourself on weight and aim to hold on!! Please be sure that if you are performing kipping pull ups, you feel confident that you can complete these sets either unbroken or with only 1 break!
Note: This is 52 total reps, so be sure that you feel confident doing that many kipping pull ups before attempting that!
Handstand Walk OR Bear Crawl : We should be able to complete the section of 25ft or 50ft unbroken! It is important to note the language here. The handstand walk/bear crawl is BETWEEN each set, which means you end on the row. If it said “after each set” then it would end on the walk/crawl.
FLOW
10 Towel Rows, 25ft Handstand Walk, 8 Towel Rows, 25ft Handstand Walk, 6 Towel Rows, 25ft Handstand Walk, 4 Towel Rows, 25ft Handstand Walk, 6 Towel Rows, 25ft Handstand Walk, 8 Towel Rows, 25ft Handstand Walk, 10 Towel Rows
Substitution
Handstand Walk / Bear Crawl —-> if you cannot complete the low bear crawl version, first try the High Bear Crawl , if still unable to perform then complete 8 Bear Crawl Alternating Shoulder Taps (L+R=1)
Backpack Option
For Time:
10-8-6-4-6-8-10
Backpack Bent Over Row
–25ft Handstand Walk or 50ft Bear Crawl between each set.
Scaled
For Time:
10-8-6-4-6-8-10
Towel Rows OR Banded Bent Over Row
–50ft High Bear Crawl OR 8 Bear Crawl Alternating Shoulder Taps (L+R=1) between each set.
Mayhem Moms
For Time:
10-8-6-4-6-8-10
Towel Rows OR Banded Bent Over Row
–50ft Bear Crawl OR 8 Bear Crawl Alternating Shoulder Taps (L+R=1) between each set.
Minimal Metcon
()
Minimal: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 10 Pause Clamshell Side Plank Hip Thrusts (left)*
Minute 2: 10 Pause Clamshell Side Plank Hip Thrusts (right)*
Minute 3: 50 second Adductor Wall Sit
*Pause for 2 seconds at the top
Athletes Notes
Demo Videos
Clamshell Side Plank Hip Thrusts – pause for 2 seconds at the top
Adductor Wall Sit – using a foam roller, a yoga block, a pillow, a water bottle, etc. place it in between your knees. This is going to put emphasis on the adductor muscles (the muscles that go from the pelvic bone down to the inner thigh and knee)
——note: this should feel slightly different than a typical wall sit.
Substitution
If you have nothing around you that can go between your knees to squeeze, then just complete a regular wall sit.
If you cannot hold the entire 50 seconds, scale back the time slightly OR sit at more of a 45 degree angle instead of a 90 degree angle.
Flow
0:00 – 1:00 10 Pause Clamshell Side Plank Hip Thrusts (left), rest in time remaining
1:00 – 2:00 10 Pause Clamshell Side Plank Hip Thrusts (right), rest in time remaining
2:00 – 3:00 50 second Adductor Wall Sit
3:00 – 4:00 10 Pause Clamshell Side Plank Hip Thrusts (left), rest in time remaining
4:00 – 5:00 10 Pause Clamshell Side Plank Hip Thrusts (right), rest in time remaining
5:00 – 6:00 50 second Adductor Wall Sit
6:00 – 7:00 10 Pause Clamshell Side Plank Hip Thrusts (left), rest in time remaining
7:00 – 8:00 10 Pause Clamshell Side Plank Hip Thrusts (right), rest in time remaining
8:00 – 9:00 50 second Adductor Wall Sit
Mayhem Moms
No modifications
Minimal: Reading Rainbow (Time)
For Time:
10-8-6-4-6-8-10
Dumbbell Bent Over Rows (2×50/35) or Kipping Pull ups
*25ft Handstand Walk or 50ft Bear Crawl between each set.
Note: you’ll finish on the rows
Athletes Notes
Workout Strategy and Flow
Double Dumbbell Bent Over Row OR Kipping Pull Up : Be sure on the rows to keep good form, especially since we don’t have big reps today. Challenge yourself on weight and aim to hold on!! Please be sure that if you are performing kipping pull ups, you feel confident that you can complete these sets either unbroken or with only 1 break!
Note: This is 52 total reps, so be sure that you feel confident doing that many kipping pull ups before attempting that!
Handstand Walk OR Bear Crawl : We should be able to complete the section of 25ft or 50ft unbroken! It is important to note the language here. The handstand walk/bear crawl is BETWEEN each set, which means you end on the row. If it said “after each set” then it would end on the walk/crawl.
FLOW
10 Dumbbell Bent Over Rows, 25ft Handstand Walk, 8 Dumbbell Bent Over Rows, 25ft Handstand Walk, 6 Dumbbell Bent Over Rows, 25ft Handstand Walk, 4 Dumbbell Bent Over Rows, 25ft Handstand Walk, 6 Dumbbell Bent Over Rows, 25ft Handstand Walk, 8 Dumbbell Bent Over Rows, 25ft Handstand Walk, 10 Dumbbell Bent Over Rows
Substitution
Handstand Walk / Bear Crawl —-> if you cannot complete the low bear crawl version, first try the High Bear Crawl , if still unable to perform then complete 8 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
For Time:
10-8-6-4-6-8-10
Double Dumbbell Bent Over Row
50ft Bear Crawl OR 8 Bear Crawl Alternating Shoulder Taps (L+R=1) between each set.
Bonus Stretching (No Measure)
:30 Thread the Needle (each)
1:00 Child’s Pose
Athletes Notes
Thread the Needle
Child’s Pose