Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock:
10 Prone IYTs (10 each)
5 Donkey Kicks (each)
10 Single Leg Glute Bridge (each)
10 Second Bottom of the Squat Hold
20 Jumping Jacks
Athletes Notes
Prone IYTs
Donkey Kick
Single Leg Glute Bridge Hold
Bottom of Squat Hold
Jumping Jacks
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
10 Bodyweight Upright Rows
5 Calf Raises with 5 second hold at top of each rep
-rest 90 seconds-
*use calf raises to warm up calves for jumping in metcon AND to work on balance.
Athletes Notes
Demo Videos
Bodyweight Upright Row
Calf Raise with 5 Second Hold – these are going to warm up our calves for the next part of the day, as well as help us work on our balance. If you need to, complete these near a wall for additional support.
Flow
10 Bodyweight Upright Rows
5 Calf Raises with 5 second hold at top of each rep
-rest 90 seconds-
Repeat for set 2
-rest 90 seconds-
Repeat for set 3
Scaled
3 sets
10 Bodyweight Upright Row
5 Wall Assisted Calf Raises with a 2 second pause at the top
-rest 90 seconds-
Mayhem Moms
No modifications
Bodyweight: Cuban Sandwich (5 Rounds for reps)
EMOM 15 Minutes
Minute 1: Max Line Hops
Minute 2: Max Air Squats
Minute 3: Rest
Score = Line Hops + Air Squat reps each set
Athletes Notes
Scoring
There are 5 Scores total today. Each set you will score Line Hops + Air Squats.
Workout Strategy and Flow
Get ready for a sweaty one!!!!
You will notice that in our typical EMOMs, we often have 3 movements; today we have 2!
I am recommending that you aim to work for 50-55 seconds and transition in the final 5-10 seconds of the minute.
Line Hops : aim to hop for the entire time. Focus on good control of your breathing here.
Air Squats : We should feel confident about these. A planned break may be ideal around the 20 or 25 second mark to quickly shake it out and then get right back to it. Remember you have 5 minutes total of air squats over the duration of the workout.
FLOW
0:00 – 1:00 Complete Max Line Hops
1:00 – 2:00 Complete Max Air Squats
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
12:00 – 15:00 Repeat for set 5
Backpack Option
EMOM 15 Minutes
Minute 1: Max Hops OVER the backpack
Minute 2: Max Backpack Back Squat
Minute 3: Rest
Scaled
EMOM 15 Minutes
Minute 1: Max Object Toe Taps
Minute 2: Max Squat to Chair
Minute 3: Rest
Mayhem Moms
EMOM 15 Minutes
Minute 1: Max Slow and Controlled Line Hops
Minute 2: Max Air Squats
Minute 3: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
10 Dumbbell Crush Grip Upright Rows
5 Calf Raises with 5 second hold at top of each rep
-rest 90 seconds-
*use calf raises to warm up calves for jumping in metcon AND to work on balance.
Athletes Notes
Demo Videos
Crush Grip Dumbbell Upright Row
Calf Raise with 5 Second Hold – these are going to warm up our calves for the next part of the day, as well as help us work on our balance. If you need to, complete these near a wall for additional support.
Flow
10 Dumbbell Crush Grip Upright Rows
5 Calf Raises with 5 second hold at top of each rep
-rest 90 seconds-
Repeat for set 2
-rest 90 seconds-
Repeat for set 3
Mayhem Moms
No modifications
Minimal: Cuban Sandwich (5 Rounds for reps)
EMOM 15 Minutes
Minute 1: Max Double Unders
Minute 2: Max Alternating Dumbbell Squat Cleans (50/35)
Minute 3: Rest
Score = Double Unders + Squat Clean reps each set
Athletes Notes
Scoring
There are 5 Scores total today. Each set you will score Double Unders + Alt. Dumbbell Squat Cleans!
Workout Strategy and Flow
Get ready for a sweaty one!! This grip will come into factor more than you realize, so just be ready.
You will notice that in our typical EMOMs, we often have 3 movements; today we have 2!
I am recommending that you aim to work for 50-55 seconds and transition in the final 5-10 seconds of the minute.
Double Unders : We want to be sure we can hang on to these for BIG sets because we want to maximize our time spent during the minute. If you wish to use this workout as a chance to practice double unders, give yourself 30 seconds to practice and then finish out with 20-25 seconds of single unders.
Alternating Dumbbell Squat Cleans – these are not seen very often. This is a single dumbbell movement. Transition of the dumbbell is important, you want to feel comfortable doing this.
FLOW
0:00 – 1:00 Complete Max Double Unders
1:00 – 2:00 Complete Max Alt. Dumbbell Squat Cleans
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
12:00 – 15:00 Repeat for set 5
Substitution
Double Unders —> scale to Single Unders OR Crossovers (If you don’t have access to a rope then scale to: Line Hops
Mayhem Moms
EMOM 15 Minutes
Minute 1: Max Slow and Controlled Line Hops
Minute 2: Max Alternating Dumbbell Squat Cleans OR Single Dumbbell Hang Squat Clean
Minute 3: Rest
Acccessory
Bonus Stretching (No Measure)
1-2 Rounds
1:00 Alternating Calf Stretch
1:00 Pigeon Stretch (Each)
Athletes Notes
Alternating Calf Stretch
Pigeon Stretch , can also complete as Pigeon Stretch on Box
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 8 (Optional) (2 Rounds for reps)
Tabata: 8 Rounds of each
20 seconds on/10 seconds off
-Bicycle Kicks
-L Crunches
*Repeat from August 8, 2023
Athletes Notes
Scoring
Set 1 Score = Accumulation of reps for Bicycle Kicks. We will score as Left side + Right side = 1 Rep
Set 2 Score = Accumulation of reps for L-Crunches
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 = Bicycle Kicks
Minutes 4:00 – 8:00 = L Crunches
This is how the first part would go:
Clock time :00 to :20 = Max reps of bicycle kicks
:20 to :30 = Rest
:30 to :50 = Max reps of bicycle kicks
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of bicycle kicks
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of bicycle kicks
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of bicycle kicks
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of bicycle kicks
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of bicycle kicks
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of bicycle kicks
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for L-crunches.
Demo Videos
Bicycle Kick
L Crunches
Scaled and Mayhem Mom Options
Modified Bicycle Kick
Modified L-Crunch