Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Birddogs (each)
5 Inchworms to Hollow*
5 Push Ups to Downward Dog
15 seconds of Jumping Jacks
15 seconds of Plank Jacks
Athletes Notes
Birddog
Inchworm to Hollow
Push Up to Downward Dog w/Explanation
Jumping Jacks
Plank Jack
Bodyweight + Minimal: Core Work (2 Rounds for reps)
2 sets:
60 second Hollow Hold
60 seconds of Sit Ups
60 seconds of Alternating Leg V-Ups
-rest 60 seconds between sets-
Score= reps of sit ups + alternating leg v-ups each set
Athletes Notes
Score
Today, our score will be the reps of sit ups + alternating leg v-ups each set.
Workout Strategy and Flow
We did a version of this before back on March 21st. It was 4 sets of 30 seconds. This time, we cut the sets in half BUT we double the time spent working.
This is going to be extremely challenging. But I believe in you!!
Hollow Hold – RX is going to be holding this for the full 60 seconds without stopping. If you stop during the 60 seconds, it’s okay, just aim to get back into that hollow hold as fast as you can.
Second Hollow hold will be the hardest part.
Sit Ups
Alternating Leg V Ups
FLOW
1:00 – 2:00 Hollow Hold
2:00 – 3:00 Sit Ups
3:00 – 4:00 Alternating Leg V-Ups
4:30 – 5:00 Rest
5:00 – 6:00 Hollow Hold
6:00 – 7:00 Sit Ups
7:00 – 8:00 Alternating Leg V-Ups
Substitution
Hollow Hold Scaling Options
Scaled & Mayhem Moms
2 sets:
60 second Boat Hold
60 seconds of Quarter Sit Ups
60 seconds of Modified Alternating Leg V Ups OR Seated Toe Taps
-rest 60 seconds between sets-
Bodyweight Metcon
()
Bodyweight: Return of the Jedi (3 Rounds for time)
3 Sets
15 Towel Bicep Curls or Banded Bicep Curls
15 Slow Reverse Snow Angels
-rest 90 seconds between sets-
Athletes Notes
Scoring
Treat this as more of a pump session, it is not meant to be for time. The time score is just there for your general awareness.
Workout Strategy and Flow
Towel Bicep Curls or Banded Bicep Curls : Aim should be to complete these in 15 unbroken reps.
Reverse Snow Angels : take these slow and don’t disrespect them 😜, they will sneak up on you if done right.
Backpack Option
3 Sets
15 Backpack Bicep Curl
15 Slow Reverse Snow Angels
-rest 90 seconds between sets-
Scaled and Mayhem Moms
3 Sets
15 Towel Bicep Curls or Banded Bicep Curls
15 Slow Shoulder Swimmers (these are standing). If you can lay prone on your stomach, then you can do the Reverse snow angels as programmed
-rest 90 seconds between sets-
Minimal Metcon
()
Minimal: Return of the Jedi (3 Rounds for time)
3 Sets
15 Crush Grip Dumbbell Bicep Curls (50/35)
15 Slow Reverse Snow Angels
-rest 90 seconds between sets-
Athletes Notes
Scoring
Treat this as more of a pump session, it is not meant to be for time. The time score is just there for your general awareness.
Workout Strategy and Flow
Crush Grip Dumbbell Bicep Curl : Aim to select a weight that can be done in 15 unbroken reps.
Reverse Snow Angels : take these slow and don’t disrespect them 😜, they will sneak up on you if done right.
Mayhem Moms
3 Sets
15 Crush Grip Dumbbell Bicep Curl
15 Slow Shoulder Swimmers (these are standing). If you can still lay prone on your stomach, then you can do the Reverse snow angels as programmed
-rest 90 seconds between sets-
()
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 6 (OPTIONAL) (Checkmark)
3 Sets:
1:00 Plank
1:00 Side Plank (left)
1:00 Side Plank (right)
1:00 Hollow Hold
-Rest 1:00 between sets-
**Repeat from August 5, 2023
*NOTE: Do not complete this and the “Bodyweight + Minimal Core Work” seen above. Choose 1.
Athletes Notes
Workout Flow
Saturdays we will work on Static Holds.
0:00 – 1:00 Plank
1:00 – 2:00 Side Plank (left)
2:00 – 3:00 Side Plank (right)
3:00 – 4:00 Hollow Hold
4:00 – 5:00 Rest
5:00 – 10:00 Repeat for set 2
10:00 – 15:00 Repeat for set 3
If you need to modify any of these to ensure you can hold for the full minute, please do. We encourage that. Check out all the modification options below.
Demo Videos
Plank
Side Plank
Hollow Hold
Scaled and Mayhem Moms Options
Knee Plank
Knee Side Plank OR Full Side Plank with ankles crossed
Boat Hold