Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
15 second High Knees
15 second Butt Kicks
10 Leg Swings Forward / Backward (each)
5 Samson Lunges (each)
5 Sit Ups
15 second Hollow Hold
Athletes Notes
High Knees
Butt Kicks
Front to Back Leg Swings
Samson Lunges
Sit Ups
Hollow Hold
()
Bodyweight + Minimal: Core Work (Time)
For Time:
9-15-21-27
Tuck Ups
L-Crunches
*perform a 30 second hollow hold between each round
Athletes Notes
Workout Strategy and Flow
Get ready because we are climbing UP the ladder in this one. Always mentally tougher than going down.
Tuck Ups
L Crunches – we are reaching for our toes here. Aiming to keep our legs in that tall L-shape.
Hollow Hold – Notice this is going to be BETWEEN each one, so you will NOT complete one after the round of 27. You do have to hold this for 30 seconds, so if you drop and rest, you need to accumulate a total of 30 seconds IN the hollow hold position.
FLOW
9-15-21-27
9 Tuck Ups , 9 L-Crunches, 30 second Hollow Hold, 15 Tuck Ups , 15 L-Crunches, 30 second Hollow Hold, 21 Tuck Ups , 21 L-Crunches, 30 second Hollow Hold, 27 Tuck Ups , 27 L-Crunches
Substitution
Modified Tuck Ups
Hollow Hold Scaling Options
Scaled
For Time:
9-15-21-27
Modified Flutter Kick
Quarter Sit Ups
-perform a 20 second Boat Hold between each round
Mayhem Moms
For Time:
9-15-21-27
Modified Tuck Ups
Modified L-Crunch
-perform 30 second Boat Hold between each round
Bodyweight + Minimal: Running Work (Checkmark)
2 Rounds
2 Minute Easy Pace
30 second Walk
1 Minute Moderate Pace
30 second Walk
30 second Fast Pace
30 second Walk
*See workout prep notes for subs
Score = leaving it an open text box so you can just fill in with distance, how it felt or any other notes.
**Repeat from February 27, 2024
Athletes Notes
Score
There will be no real leaderboard today. All of the scores will list in the order they are logged (no matter the #). I am leaving it an open text box so you can score with an emoji for how it went, you can type in a distance if you want or just leave notes for yourself about what easy, moderate and fast was for you.
Workout Strategy and Flow
Running and Core session today, gonna be a good one. This one is going to help us get comfortable moving through different gears.
KEEP IN MIND If you are doing this alongside someone, your actual speeds may be different based on each of your individual running capabilities BUT you should both feel the same way in your easy, moderate and fast paces.
PACING EXPLANATIONS:
Easy = Conversational Pace. Should be able to talk to someone and not be out of breath.
Moderate = slightly more challenging, but something sustainable for 30-40 minutes
Fast = the most challenging pace we will see today, shouldn’t be a sprint, but also shouldn’t be something you could hold for longer than 6-10 minutes.
If you still don’t quite understand how to pace, just keep it simple and think of having 3 “gears” today: Easy, Medium, and Hard.
FLOW
0:00 – 2:00 Easy Pace
2:00 – 2:30 Walk
2:30 – 3:30 Moderate Pace
3:30 – 4:00 Walk
4:00 – 4:30 Fast Pace
4:30 – 5:00 Walk
5:00 – 7:00 Easy Pace
7:00 – 7:30 Walk
7:30 – 8:30 Moderate Pace
8:30 – 9:00 Walk
9:00 – 9:30 Fast Pace
9:30 – 10:00 Walk
Substitutions
If you don’t like running….or think you are bad at running….GO RUN. This is the perfect opportunity to get better 🙂 You will thank me some day.
If you don’t have the space to run or the weather doesn’t allow it, then complete High Knees at 3 different paces. (easy, medium, hard) for the walk, literally just walk it out around the small space you have to shake out the body before the next part.
If you have access to a machine you can complete the paces on there, for the walking portion on a machine I would fully rest.
Backpack Option
COMPLETE ENTIRE RUNNING SKILL WORK WITH A BACKPACK ON.
Scaled
2 Rounds
2 Minute Easy Pace of Standing Marches
30 second Slow Walk
1 Minute Moderate Pace of Standing Marches
30 second Slow Walk
30 second Fast Pace of Standing Marches
30 second Slow Walk
Mayhem Moms
If you feel comfortable running, do it 🙂
If not complete these at a controlled speed, easing into each pace to determine what your easy, moderate, and fast looks like in this season of life.
2 Rounds
2 Minute Easy Pace of High Knees to Lateral Shuffle
30 second Walk
1 Minute Moderate Pace of High Knees to Lateral Shuffle
30 second Walk
30 second Fast Pace of High Knees to Lateral Shuffle
30 second Walk
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold
Acccessory
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 9 (Optional) (2 Rounds for reps)
2 Sets:
AMRAP 4 Minutes
40 Mountain Climber Twists (total)
20 Sit Ups
-Rest 2:00 between sets-
*Repeat from August 9, 2023
Athletes Notes
Scoring
Score is rounds and reps accumulated in each set
NOTE: 40 mountain climbers (total) means that we are going to count the left side as rep 1 and the right side as rep 2 today…and so on.
Workout Flow
0:00 – 4:00 Complete as many rounds and reps as possible of 40 Mountain Climber Twists (total) and 20 Sit Ups
4:00 – 6:00 Rest
6:00 – 10:00 Repeat for set 2 (trying to get same amount of reps)
Demo Videos
Mountain Climber Twists – opposite knee to opposite elbow
Sit Ups
Scaled and Mayhem Mom Options
Elevated Mountain Climber – add the twist in there if you feel comfortable doing so.
PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning