Crossfit Lillington – Mayhem Affiliate – At Home
Shorter Warm Up (No Measure)
2 Rounds:
30 seconds Standing Marches
30 seconds Single Leg Glute Bridge (left)
30 seconds Single Leg Glute Bridge (right)
(complete the extended warm up/accessory immediately after this)
Athletes Notes
Marches
Single Leg Glute Bridge Hold
Extended Warm Up/Accessory (No Measure)
AMRAP 7 Minutes
20 Tibialis Raises
6 Hamstring Scoop Stretches (each)
6 Thread the Needle (each)
3 Dynamic Squat Stretches
3 Air Squats or 3 Single Dumbbell Thrusters (each)
30 second Jog
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries
Hamstring Scoop Stretch
Dynamic Squat Stretch
Thread the Needle
Air Squats or Single Dumbbell Thruster
Bodyweight Metcon
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Bodyweight: Attack of the Clones (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Bodyweight Sumo Deadlift High Pulls
40 second High Plank
10 Jumping Lunges (L+R=1)
40 Second Plank with Knees to Elbows
*Score every second as 1 rep.
Athletes Notes
Scoring
AMRAP = As many rounds and reps as possible.
For simplicity here, we will count every second as 1 rep. So if 10 minutes is up in the middle of your plank, you will record the total time you got into the plank as that many seconds.
Workout Strategy and Flow
Bodyweight Sumo Deadlift High Pull – While we don’t have weight, we should still focus on POWER in that upright pull portion of the high pull.
High Plank Hold – aim to hold for the full 40 seconds. If you need to break it up that is okay but remember you must accumulate a total of 40 seconds. Your overall time clock will still continue to run.
Jumping Lunge – On this, left leg + right leg is 1 rep. If you want to do 5 quick explosive reps. rest 3-5 seconds and then 5 more, that is good. Just be sure you don’t take much longer rest than that.
Plank Knee to Elbow – same idea as the high plank. Aim to hold for the full 40 seconds. If you need to break it up that is okay but remember you must accumulate a total of 40 seconds. Your overall time clock will still continue to run.
Backpack Option
AMRAP 10 Minutes
10 Backpack Sumo Deadlift High Pull
100ft of Backpack Farmer Carry (switch sides at the halfway point)
10 Backpack Hang Power Cleans
100ft of Backpack Front Rack Carry
Scaled
AMRAP 10 Minutes
10 Bodyweight Sumo Deadlift High Pull
40 second Knee High Plank
10 Wall Assisted Step Back Lunges (10 each)
40 Second Knee Plank
Mayhem Moms
AMRAP 10 Minutes
10 Bodyweight Sumo Deadlift High Pull
100ft Double Dumbbell Farmer’s Carry OR just hold in place for 40 seconds
10 Double Dumbbell Hang Power Clean
40 seconds Modified Plank Knee to Elbox
Minimal Metcon
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Minimal: Attack of the Clones (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Dumbbell Sumo Deadlift High Pulls
100ft Dumbbell Farmers Carry
10 Dumbbell Hang Power Cleans
100ft Dumbbell Front Rack Carry
(RX: 2×50/35)
**Every 25ft is 1 rep.
Athletes Notes
Scoring
AMRAP = As many rounds and reps as possible.
For simplicity here, we will score every 25ft as 1 rep.
EXAMPLE: I get 3 rounds and on the 4th round I get 10 Sumo Deadlift High Pulls and 50ft of Carries, my score is 3 + 12 reps.
Workout Strategy and Flow
Get ready for a GRIPPY one.
Dumbbell Sumo Deadlift High Pulls : We are working on POWER in that pull here. If you have never done these with double dumbbells, it is going to be more challenging that you may realize. Scale the weight as needed. I highly recommend breaking these up with 5 and 5 or even 4-3-3 with 3 seconds rest between just enough to shake out the grip.
Double Dumbbell Farmer’s Carry – I want you going down 25ft, back 25ft, down 25ft, back 25ft (for 100 total feet). Set the dumbbells down at the halfway point if you need to shake it out real quick. Think short quick steps
Double Dumbbell Hang Power Clean – explosive hip drive to get those dumbbells up to the shoulders. Remember this is from the hang position each time which means you do NOT need to touch the floor each time. Again, for the sake of your grip I would recommend 5 and 5 here.
Double Dumbbell Front Rack Carry – same idea as the farmer carry. BUT this is likely going to be most relaxed moment for your grip. You should still have your hands around the handles in the front rack position BUT aim to have a very lose grip. You will thank me later 😉
Substitution
If you don’t have space for the Carries, perform 40 seconds of Double Dumbbell Farmer’s Carry Marches and 40 seconds of Double Dumbbell Front Rack Marches.
Mayhem Moms
AMRAP 10 Minutes
10 Dumbbell Sumo Deadlift High Pulls OR if you need to complete as Elevated Sumo Dumbbell Deadlifts with no high pull and just focus on the explosiveness out of the deadlift.
100ft Double Dumbbell Farmer’s Carry OR just hold in place for 40 seconds
10 Double Dumbbell Hang Power Clean
100ft Double Dumbbell Front Rack Carry OR just hold in place for 40 seconds
Bonus Stretching (No Measure)
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake Stretch
Optional: April Ab Challenge (No Measure)
Challenge: Complete the Daily Ab Workout (Monday through Saturday).
* NOTE: The Ab Challenge pieces are not directly integrated with At Home. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to At Home.
Athletes Notes
Challenge: Complete ALL 26 Daily Ab Challenge Workouts in April.
There will be an April Ab Challenge Workout written every Monday, Tuesday, Wednesday, Thursday, Friday and Saturday; with Sundays being completely off.
This is a challenge that ANY fitness level can participate in. You will find Scaled and Mayhem Mom options for each daily Ab workout.
Weekly Schedule
Max Mondays
Tabata Tuesdays
AMRAP Wednesdays
For Time Thursdays
Chipper Fridays
Static Hold Saturdays.
Reminder:
The Ab Challenge pieces are not directly integrated with At Home. This is an optional challenge that is an extra add-on. The challenge will not fit into the 30-minute time frame and there may also be days where you may see repeat core movements if you do the challenge in addition to At Home.
Challenge Prize:
2 Random Winners (who complete all days) will win a $50 Gift Card to Mayhem Nation Apparel!
To be considered eligible for the prize:
Do I need to log my score?
You need to log your score for the daily ab workouts every day that they are listed in SugarWOD.
The score may be a check mark, time domain or rounds/rep count.
Where will the workouts be located?
At the bottom of the At Home Program every day in April. (EXCEPT for Sundays)
Do I have to do this specific workout EVERY single day?
If you want to be eligible for the prize, you need to complete all of the workouts that are written.
We prefer that you complete them on the day they are listed, but if you need to take a rest day and complete one of them Sunday that is okay. Just be sure it is logged!
What if I am too sore to continue?
If you sense that this challenge could be detrimental to your health, please do NOT continue.
April Ab Challenge – Day 2 (OPTIONAL) (2 Rounds for reps)
Tabata – 8 Rounds of Each
(20 seconds on/10 seconds off)
– Heel Taps
– Plank Shoulder Taps
Athletes Notes
Scoring
Set 1 Score = Accumulation of reps for Heel Taps. We will score as Left side + Right side = 1 Rep
Set 2 Score = Accumulation of reps for Plank Shoulder Taps. We will score as Left side + Right side = 1 Rep
Workout Flow
A tabata is 8 rounds of 20 seconds of work, followed by 10 seconds of rest (totaling four minutes).
For this workout, you will have a 8-minute clock going. You will do a full tabata of each movement before moving on to the next movement.
Here is a breakdown of the movements:
Minutes 0:00-4:00 = Heel Taps
Minutes 4:00-8:00 = Plank Shoulder Taps
Clock time
:00 to :20 = Max reps of heel taps
:20 to :30 = Rest
:30 to :50 = Max reps of heel taps
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of heel taps
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of heel taps
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of heel taps
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of heel taps
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of heel taps
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of heel taps
3:50 to 4:00 = Rest/transition to next movement
Then immediately start into the next tabata for Plank Shoulder Taps
Demo Videos
Heel Taps
Plank Shoulder Taps
Scaled and Mayhem Mom Options
No modification for heel taps.
Knee Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps