Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
10 Prone IYTs
5 Elbow to Floor Lunge Stretches (each)
5 Box Step Ups (each)
5 Inchworms to Push Up
3 No Push Up Burpees
3 Single Dumbbell Hang Snatch (each) **minimal only
Athletes Notes
6 Minutes to work through as many rounds as you can.
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Elbow to Floor Stretch with Rotation
Box Step Up
Inchworm to Pushup
No Push Up Burpee
Single Dumbbell Hang Snatch (minimal only)
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 5 Half Kneeling Bodyweight Windmills (left)
Minute 2: 5 Half Kneeling Bodyweight Windmills (right)
Minute 3: Rest
Athletes Notes
Demo Video
Half Kneeling Bodyweight Windmills
I realize it might feel odd, BUT focus on keeping that hand/arm straight. If it helps you can even imagine holding a glass of water in your hands and trying to be sure it doesn’t spill on you.
We are working on core and shoulder stability. This is a newer movement, but we have done this position before within the bodyweight turkish get up.
Your focus should always be on form here. Don’t rush those 5, you’re going to have plenty of time.
Flow
0:00 – 1:00: 5 Half Kneeling Windmills (left)
1:00 – 2:00: 5 Half Kneeling Windmills (right)
2:00 – 3:00: Rest
3:00 – 4:00: 5 Half Kneeling Windmills (left)
4:00 – 5:00: 5 Half Kneeling Windmills (right)
5:00 – 6:00: Rest
6:00 – 7:00: 5 Half Kneeling Windmills (left)
7:00 – 8:00: 5 Half Kneeling Windmills (right)
Scaled and Mayhem Moms
No modifications
If needed, don’t put elbow down all the way to the ground.
Bodyweight: Revenge of the Sith (Time)
For Time
10 Burpees (no jump)
-rest 30 seconds-
10 Burpees (no jump)
15 Box Jumps (24/20)
-rest 30 seconds-
10 Burpees (no jump)
15 Box Jumps (24/20)
30 Pike Push Ups or Banded Strict Press*
-rest 30 seconds-
10 Burpees (no jump)
15 Box Jumps (24/20)
-rest 30 seconds-
10 Burpees (no jump)
Score = TOTAL TIME, including rest
*RX+ Option: 30 Kipping Handstand Push Ups
Athletes Notes
Scoring
Today we are going to score our TOTAL time it takes us to complete the work, including the rest periods.
Workout Strategy and Flow
No Jump Burpee : only 10 at a time. You should be able to do ALL 10 without needing rest. We are NOT jumping on these since we will couple them with Box Jumps. See the demo video to see that you should still stand TALL at the top of your burpee each time.
Box Jump : 15 at a time. Aim to make these 15 QUICK, especially for the time you get 30 seconds of rest following.
Pike Push Up OR Banded Strict Press : There are only 30 of them total in this whole workout and they come all at once. Keep in mind that your shoulders will be a little fatigued already from the burpees. I would recommend 3 quick sets of 10 with 3 seconds of rest. If you can manage to go 2 sets of 15, that would be stellar.
RX+ Option: Kipping Handstand Push Up , you should only attempt this option if you can do sets of 10 under fatigue.
Substitution
Box Jumps –> lower the box height so you can jump, or if no access to a box complete Tuck Jumps and if you cannot jump due to injury, complete as Box Step Up
Pike Push Ups —> complete 45 Pike Shrugs or see Scaled below
Scaled
For Time
10 Elevated Up Downs with NO Jump
-rest 30 seconds-
10 Elevated Up Downs with NO Jump
15 Step Up to Surface
-rest 30 seconds-
10 Elevated Up Downs with NO Jump
15 Step Up to Surface
30 Bear Crawl Alternating Shoulder Taps
-rest 30 seconds-
10 Elevated Up Downs with NO Jump
15 Step Up to Surface
-rest 30 seconds-
10 Elevated Up Downs with NO Jump
Mayhem Moms
For Time
10 Modified Burpees
-rest 30 seconds-
10 Modified Burpees
15 Modified Tuck Jump
-rest 30 seconds-
10 Modified Burpees
15 Modified Tuck Jump
30 Pike Push Up OR Banded Strict Press OR Pike Shrugs
-rest 30 seconds-
10 Modified Burpees
15 Modified Tuck Jump
-rest 30 seconds-
10 Modified Burpees
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 5 Half Kneeling Dumbbell Windmills (left)
Minute 2: 5 Half Kneeling Dumbbell Windmills (right)
Minute 3: Rest
Athletes Notes
Demo Video
Half Kneeling Dumbbell Windmills
Working on strong shoulder positioning and stability, as well as core. This is a newer movement, but we have done this position before within the Turkish get up.
Your focus should always be on form here. Don’t rush those 5, you’re going to have plenty of time.
Flow
0:00 – 1:00: 5 Half Kneeling Dumbbell Windmills (left)
1:00 – 2:00: 5 Half Kneeling Dumbbell Windmills (right)
2:00 – 3:00: Rest
3:00 – 4:00: 5 Half Kneeling Dumbbell Windmills (left)
4:00 – 5:00: 5 Half Kneeling Dumbbell Windmills (right)
5:00 – 6:00: Rest
6:00 – 7:00: 5 Half Kneeling Dumbbell Windmills (left)
7:00 – 8:00: 5 Half Kneeling Dumbbell Windmills (right)
Mayhem Moms
No modifications
If needed, don’t put elbow down all the way to the ground
Minimal: Revenge of the Sith (Time)
For Time
5 Dumbbell Devil Press (2×50/35)
-rest 30 seconds-
5 Dumbbell Devil Press (2×50/35)
15 Box Jumps (24/20)
-rest 30 seconds-
5 Dumbbell Devil Press (2×50/35)
15 Box Jumps (24/20)
30 Double Dumbbell Push Press
-rest 30 seconds-
5 Dumbbell Devil Press (2×50/35)
15 Box Jumps (24/20)
-rest 30 seconds-
5 Dumbbell Devil Press (2×50/35)
Score = TOTAL TIME
Athletes Notes
Scoring
Today we are going to score our TOTAL time it takes us to complete the work, including the rest periods.
Workout Strategy and Flow
We have a workout that will “compound” in work, and then we will work backwards in getting rid of that “compounding interest” haha.
At first you may feel like 30 seconds is too much rest, but the further you get into the workout, you will be glad it is there. Attack each part following the 30 seconds with quick effort.
Dumbbell Devil Press : only 5 at a time. You should be able to do ALL 5 unbroken, each time. This means that you don’t let go of the dumbbells and plan to stay steady. When your chest touches the ground, get back up and swing the dumbbells up overhead.
Box Jump 15 at a time. Aim to make these 15 QUICK, especially for the time you get 30 seconds of rest following.
Dumbbell Push Press : There are only 30 of them total in this whole workout and they come all at once, in the dead center of the workout. Keep in mind that your shoulders will be a little fatigued already from the devil press. I would recommend 3 quick sets of 10 with 3 seconds of rest. If you can manage to go 2 sets of 15, that would be stellar.
Substitution
Box Jumps –> lower the box height so you can jump, or if no access to a box complete Tuck Jumps and if you cannot jump due to injury, complete as Box Step Up .
Mayhem Moms
For Time
5 Elevated Dumbbell Devil Press
-rest 30 seconds-
5 Elevated Dumbbell Devil Press
15 Modified Tuck Jump
-rest 30 seconds-
5 Elevated Dumbbell Devil Press
15 Modified Tuck Jump
30 Seated Dumbbell Strict Press
-rest 30 seconds-
5 Elevated Dumbbell Devil Press
15 Modified Tuck Jump
-rest 30 seconds-
5 Elevated Dumbbell Devil Press
Bonus Stretching (No Measure)
1:00 Pancake Stretch
1:00 Child’s Pose
*repeat for a second round if you have time
Athletes Notes
Pancake Stretch
Child’s Pose
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 3 (OPTIONAL) (4 Rounds for reps)
4 Sets:
AMRAP 1 minute 30 seconds
20 Strict Sit Ups
Max Reps Plank Knee to Elbow
-Rest 30 seconds between sets-
*Repeat from August 30, 2023
Athletes Notes
Scoring
For scoring purposes: Left side + right side = 1 rep for the Plank Knee to Elbow.
Only score Plank Knee to Elbow Reps
Workout Flow
You want to get through those strict sit ups quickly so that you have time to do all the Plank Knee to Elbow reps you can.
0:00 – 1:30 Complete 20 strict sit ups and in the time remaining complete as many plank knee to elbow reps.
1:30 – 2:00 Rest
2:00 – 3:30 Complete Set 2
3:30 – 4:00 Rest
4:00 – 5:30 Complete Set 3
5:30 – 6:00 Rest
6:00 – 7:30 Complete Set 4
Demo Videos
Strict Sit Up (arms crossed over body, legs straight)
if needed due to difficulty level, scale to: Sit Ups
Plank Knee to Elbow
Scaled and Mayhem Mom Options
Quarter Sit Ups or PhysioBall Sit Ups
Modified Plank Knee to Elbox