Crossfit Lillington – Mayhem Affiliate – At Home
Longer Warm Up (No Measure)
Complete 3 Rounds:
10 Leg Swings Forward / Backward (each)
5 Samson Lunge Stretches
10 Single Leg Calf Raises (each)
—
Then Complete 2 Rounds of:
30 second Run
30 seconds Bodyweight Step back Lunges*
30 second Line Hops or Double Unders
*Minimal: add dumbbell to last round of step back lunges
Athletes Notes
Front to Back Leg Swings
Samson Lunge Stretch
Single Leg Calf Raises
Line Hops OR Double Unders
Bodyweight Step Back Lunge
Bodyweight Metcon
()
Bodyweight: The Empire Strikes Back (3 Rounds for time)
3 sets:
500m Run
30 Step Back Lunges
50 Line Hops
-rest 2:00 between sets-
Time Cap per set: 5 minutes
Athletes Notes
Workout Strategy and Flow
Run – Great news, we will do these first when we are most fresh each set. . These runs need to take you under 3 minutes! See the substitution section if needed to make sure that happens.
Bodyweight Step Back Lunge : 30 of these. Focus on controlling your breathing here and just going steady and smooth. If you can complete 30 without stopping, that’s awesome, BUT keep in mind the workout will have a total of 90. So it’s okay to break these each set into 15 and 15 in order to be able to be fast for the entire workout.
Line Hops : STAY RELAXED as much as possible!!! Once you get these 50 done, you get to rest (woohoo)
FLOW
500m Run, 20 Step back Lunges, 50 Line Hops
-rest 2:00-
Complete set 2
-rest 2:00
Complete set 3
Substitution
Run —–> Don’t sub running if you think you are “bad” at it. Instead run for 2:30, don’t worry about the distance! If you need to sub due to injury or weather, you can complete as High Knees OR Skipping in Place
Backpack Option
3 sets:
500m Backpack Run
30 Backpack Stepback Lunges
50 Hops over the backpack
-rest 2:00 between sets-
Scaled
3 sets:
2:30 of Standing Marches
30 Wall Assisted Step Back Lunges
50 Object Toe Taps OR Step Jacks
-rest 2:00 between sets-
Mayhem Moms
3 sets:
2:30 Controlled Skipping in Place
30 Bodyweight Step Back Lunge or 10 Bodyweight Split Squat (each)
50 Slow and Controlled Line Hops
-rest 2:00 between sets-
Minimal Metcon
()
()
Minimal: The Empire Strikes Back (3 Rounds for time)
3 sets:
500m Run
20 Farmer Carry Dumbbell Step Back Lunges (2×50/35)
50 Double Unders
-rest 2:00 between sets-
Time Cap per set: 5 minutes
Athletes Notes
Workout Strategy and Flow
Run – Great news, we will do these first when we are most fresh each set. Be sure to relax your hands and arms as best as you can during the run, so they are ready to hold onto the dumbbells and the jump rope. NOTE: These runs need to take you under 3 minutes! See the substitution section if needed to make sure that happens.
Double Dumbbell Stepback Lunge – Farmers Carry : I am forcing you to hold these in the farmer’s carry position, which means your grip could fatigue before your legs do. If you need to quickly set them down at 10 and shake them out, do it!!
Yes, these are alternating and yes, every step back counts as 1 rep.
Double Unders : Keep in mind that your grip it going to be fatigued going into these from holding the dumbbells by your side. Do your very best to STAY RELAXED!!! We want to bang out these double unders so we can finish that set strong and get to the rest portion of the workout. With that in mind, if you trip up more than 2 times, then it is best to complete as single unders for the rest of the workout 🙂
FLOW
500m Run, 20 Step back Lunges, 50 Double Unders.
-rest 2:00-
Complete set 2
-rest 2:00
Complete set 3
Substitution
Run —–> Don’t sub running if you think you are “bad” at it. Instead run for 2:30, don’t worry about the distance! If you need to sub due to injury or weather, you can complete as High Knees OR Skipping in Place
Double Unders —-> 2x Single Unders (so 100 reps)
Mayhem Moms
3 sets:
2:30 Controlled Skipping in Place
20 Double Dumbbell Stepback Lunge – Farmers Carry or 10 Dumbbell Split Lunge (each)
50 Slow and Controlled Line Hops
-rest 2:00 between sets-
Cool Down (No Measure)
1 Minute Walk
into
:30 Wall Calf Stretch (each)
:30 Crossleg Forward Fold (each)
-repeat stretches if you have time-
Athletes Notes
Calf Stretch on Wall
Cross Leg Forward Fold
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 5 (OPTIONAL) (Time)
For Time:
50 Crab Toe Touches
40 Plank Jacks
30 Reverse Crunches
20 Plank Shoulder Taps
Athletes Notes
Workout Flow
You are doing one big chipper. You cannot move on to the next movement until all reps of the previous movement are complete.
Only ONE round of this 🙂
Demo Videos
Crab Toe Touches
Plank Jack
Reverse Crunch
Plank Shoulder Taps
Scaled and Mayhem Moms
Seated Toe Taps
Elevated Plank Jack
Modified Flutter Kick in place of Reverse Crunches
Knee Plank Shoulder Taps OR Bear Crawl Alternating Shoulder Taps