Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 seconds of Standing Marches
10 Deadbug Floor Angels
5 Single Arm Rows (towel, band or dumbbell) (each)
5 1-and-1/4 Air Squats
Athletes Notes
Standing Marches
Dead Bug Floor Angel
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row Explanation
1 and ¼ Air Squat
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 3 sets
10 Tempo Air Squats @30X1
Athletes Notes
Demo Video
Air Squats
TEMPO EXPLANATION
Take 3 seconds to lower yourself down into the squat, without pausing at the bottom explode to a standing position, pause for 1 second at the top before performing the next rep.
Flow
0:00 – 2:00 10 Tempo Air Squat, rest remainder of time
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Scaled
Every 2 minutes x 3 sets
10 Slow Squat to Chair
Mayhem Moms
No modifications
Bodyweight: A New Hope (Time)
For Time:
75 Towel Rows or Banded Bent Over Rows
*every break perform 10 Chair/Box Dips
RX+ Option: Feet Elevated Ring Rows, if you have access
Athletes Notes
Scoring
Score = TOTAL TIME, including the chair dip breaks
Workout Strategy and Flow
It is going to be important that you go in with a strategy. We want to have planned breaks, not forced break. What I mean by that is if you come out in a BIG set just because you are feeling good and only break when you have to, then you will likely struggle towards the back half of this workout.
If you come into the workout with a plan, you can attack it in a way that ensures your strength and grip are capable of finishing in fewer sets without blowing up.
Towel Rows or Banded Bent Over Row
RX+ Option: Ring Row – Feet Elevated
Chair Dip
Flow
As quickly as possible, your goal is to complete 75 Towel Rows. Each time you rest, you will need to perform 10 Chair/Box Dips before you can start again, picking back up on the number you left off on.
Substitution
Chair Dip –> Wall Tricep Push Up
Backpack Option
For Time:
75 Backpack Bent Over Row
-every break perform 10 Chair/Box Dips with backpack in lap
Scaled and Mayhem Moms
For Time:
75 Towel Rows or Banded Bent Over Row
-every break perform 10 Wall Tricep Push Up
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 minutes x 3 sets
10 Tempo Goblet Dumbbell Squat @30X1
Athletes Notes
Demo Video
Dumbbell Goblet Squat
TEMPO EXPLANATION
Take 3 seconds to lower yourself down into the squat, without pausing at the bottom explode to a standing position, pause for 1 second at the top before performing the next rep.
Flow
0:00 – 2:00 10 Tempo Goblet Dumbbell Squat, rest remainder of time
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Mayhem Moms
No modifications
Minimal: A New Hope (Time)
For Time:
75 Dumbbell Bent Over Rows (2×50/35)
*every break perform 10 Chair/Box Dips
Athletes Notes
Score
Score = TOTAL TIME, including the chair dip breaks
Workout Strategy and Flow
It is going to be important that you go in with a strategy. We want to have planned breaks, not forced break. What I mean by that is if you come out in a BIG set just because you are feeling good and only break when you have to, then you will likely struggle towards the back half of this workout.
If you come into the workout with a plan, you can attack it in a way that ensures your strength and grip are capable of finishing in fewer sets without blowing up.
Double Dumbbell Bent Over Row
Chair Dip
Flow
As quickly as possible, your goal is to complete 75 Dumbbell Bent Over Rows. Each time you set the dumbbells down you will need to perform 10 Chair/Box Dips before you can start again, picking back up on the number you left off on.
Substitution
Chair Dip –> Wall Tricep Push Up
Mayhem Moms
For Time:
75 Double Dumbbell Bent Over Row
-every break perform 10 Wall Tricep Push Up
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Couch Stretch (each)
:30 Elbow to Floor Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Elbow to Floor 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 4 (OPTIONAL) (4 Rounds for time)
4 sets:
20 V-Ups
10 Burpees
-Rest 1:00 between sets-
*Repeat from August 10, 2023
Athletes Notes
Workout Flow
Each of these sets should be FAST paced. You get a minute of rest between sets. It is going to be tough but try to get the same time or quicker times across the 4 sets.
FLOW
20 V-Ups + 10 Burpees
-rest 1:00-
20 V-Ups + 10 Burpees
-rest 1:00-
20 V-Ups + 10 Burpees
-rest 1:00-
20 V-Ups + 10 Burpees
Demo Video
V-Up
Burpees
Scaled and Mayhem Moms Options
Tuck Ups or Modified Tuck Ups
Modified Burpee or Elevated Up Down with Jump