Crossfit Lillington – Mayhem Affiliate – At Home
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Warm Up (No Measure)
5:00 Clock
5 Slow Cat Cows
10 Leg Swings (forward and backward – each)
10 Bodyweight Renegade Rows (each- these are NOT alternating)*
15 Tibialis Raises
20 seconds of No Push Up Burpees
*minimal – add a dumbbell in the final 2 minutes.
Athletes Notes
Cat Cow
Front to Back Leg Swings
Bodyweight Renegade Row – all one side
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
No Push Up Burpee A.K.A Up Downs
Bodyweight + Minimal: Strength (Checkmark)
3 sets:
30 seconds of Single Leg Squats to a Box (left)
30 seconds rest
30 seconds of Single Leg Squats to a Box (right)
30 seconds rest
**focus on balance and quality movement here, NOT # of reps.
Score = height of box. (The lower the box the harder it is)
Athletes Notes
Scoring
We are scoring the height of the box today. The lower the box, the more challenging the movement is.
Demo Video
Single Leg Squat to Box – keep in mind when you are performing these during the 30 seconds, your focus should be on balance and maintaining quality movement…NOT # of reps.
RX+ Option: No box, and perform as Pistol Squat – performed all on one side and then all on the other.
Substitution
First try a HIGH box where you can practice squatting on your single leg. Be near a wall for added balance assistance if needed.
If you still cannot perform, follow the Scaled option below
Flow
0:00 – 0:30 Single Leg Squats to a Box (left)
0:30 – 1:00 Rest
1:00 – 1:30 Single Leg Squats to a Box (right)
1:30 – 2:00 Rest
2:00 – 2:30 Single Leg Squats to a Box (left)
2:30 – 3:00 Rest
3:00 – 3:30 Single Leg Squats to a Box (right)
3:30 – 4:00 Rest
4:00 – 4:30 Single Leg Squats to a Box (left)
4:30 – 5:00 Rest
5:00 – 5:30 Single Leg Squats to a Box (right)
Scaled
3 sets:
30 seconds of Squat to Chair
30 seconds rest
30 seconds of 45 degree Wall Sit
30 seconds rest
Mayhem Moms
No modification here
Bodyweight Metcon
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Bodyweight: BLT (6 Rounds for time)
3 sets:
10 Alternating Bodyweight Renegade Rows
30 second Burpees @ Fast Pace
-rest 60 seconds between sets-
-rest 2:00 before starting next 3 sets-
3 sets
10 Supinated Towel Rows OR Supinated Banded Bent Over Rows OR 6 Chin Ups
30 second Burpees @ Fast Pace
-rest 60 seconds between sets-
Athletes Notes
Scoring
We are scoring our total time each set here. You can comment how many burpees you got in your results comment section. 🙂
Workout Strategy and Flow
We have a fun pump session in a different way than usual. Get ready to get the heart rate up, feel the pump in the arms and sweat it out.
Bodyweight Renegade Row : these do not have the push ups. It is just the alternating rows in the plank position. Try not to go so fast during these that you rock your hips side to side. Keep the core tight.
Burpees at a FAST pace here. I want you to challenge yourself to speed up your burpee cadence AND move for 30 seconds without stopping. Fast pace for me may be slower than someone else’s fast, BUT we should both feel the same way after: desiring that 60 second rest and feeling challenged!
Supinated Towel Row OR Supinated Banded Bent Over Row OR Chin Ups – remember that supinated grip is with our palms facing us. We should feel our biceps engaged a bit more in this movement.
FLOW
10 Alternating Bodyweight Renegade Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Alternating Bodyweight Renegade Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Alternating Bodyweight Renegade Rows, 30 second Burpees @ Fast Pace
-rest 2:00-
10 Supinated Towel Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Supinated Towel Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Supinated Towel Rows, 30 second Burpees @ Fast Pace
Backpack Option
3 sets:
10 Bodyweight Renegade Row (no backpack)
30 second Backpack Lateral Burpees @ fast Pace
-rest 60 seconds between sets-
-rest 2:00 before starting next 3 sets-
3 sets
10 Backpack Bent Over Row
30 second Backpack Lateral Burpees @ fast pace
-rest 60 seconds between sets-
Scaled
3 sets:
10 Kneeling Bodyweight Renegade Row or Elevated Bodyweight Renegade Row
30 second Elevated Up Down with Jump @ fast Pace
-rest 60 seconds between sets-
-rest 2:00 before starting next 3 sets-
3 sets
10 Supinated Towel Row OR Supinated Banded Bent Over Row
30 second Elevated Up Down with Jump @ fast pace
-rest 60 seconds between sets-
Mayhem Moms
3 sets:
10 Alternating Bodyweight Renegade Row (no push up) OR Kneeling Bodyweight Renegade Row or Elevated Bodyweight Renegade Row
30 second Modified Burpee @ Fast Pace
-rest 60 seconds between sets-
-rest 2:00 before starting next 3 sets-
3 sets
10 Double Dumbbell Supinated Bent Over Rows
30 second Modified Burpee @ Fast Pace
-rest 60 seconds between sets-
Minimal Metcon
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Minimal: BLT (6 Rounds for time)
3 sets:
10 Alternating Dumbbell Renegade Rows (2×50/35) (no push up)
30 second Burpees @ Fast Pace
-rest 60 seconds between sets-
-rest 2:00 before starting next 3 sets-
3 sets
10 Supinated Dumbbell Bent Over Rows (2×50/35)
30 second Burpees @ Fast Pace
-rest 60 seconds between sets-
Athletes Notes
Scoring
We are scoring our total time each set here. You can comment how many burpees you got in your results comment section. 🙂
Workout Strategy and Flow
We have a fun pump session in a different way than usual. Get ready to get the heart rate up, feel the pump in the arms and sweat it out.
Dumbbell Renegade Row these do not have the push ups. It is just the alternating rows in the plank position. Try not to go so fast during these that you rock your hips side to side. Keep the core tight.
Burpees at a FAST pace here. I want you to challenge yourself to speed up your burpee cadence AND move for 30 seconds without stopping. Fast pace for me may be slower than someone else’s fast, BUT we should both feel the same way after: desiring that 60 second rest and feeling challenged!
Double Dumbbell Supinated Bent Over Rows – remember that supinated grip is with our palms facing us. We should feel our biceps engaged a bit more in this movement. The weight selected should allow for 10 reps done without stopping.
FLOW
10 Alternating Dumbbell Renegade Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Alternating Dumbbell Renegade Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Alternating Dumbbell Renegade Rows, 30 second Burpees @ Fast Pace
-rest 2:00-
10 Supinated Dumbbell Bent Over Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Supinated Dumbbell Bent Over Rows, 30 second Burpees @ Fast Pace
-rest 60 seconds-
10 Supinated Dumbbell Bent Over Rows, 30 second Burpees @ Fast Pace
Mayhem Moms
3 sets:
10 Alternating Dumbbell Renegade Row (no push up)
30 second Modified Burpee @ Fast Pace
-rest 60 seconds between sets-
-rest 2:00 before starting next 3 sets-
3 sets
10 Double Dumbbell Supinated Bent Over Rows
30 second Modified Burpee @ Fast Pace
-rest 60 seconds between sets-
Acccessory
Bonus Stretching (No Measure)
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake 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 11 (Optional) (Time)
For Time:
100 L-Crunches
75 Heel Taps (L+R=1)
50 Feet Anchored Sit Ups
25 Tuck Ups
*Repeat from August 4, 2023
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
L Crunches
Heel Taps (L+R=1)
Feet Anchored Sit Ups
Tuck Ups ( scale to Modified Tuck Ups if needed)
Scaled and Mayhem Moms Options
Modified L-Crunch
No modification for heel taps
Quarter Sit Ups or
Pelvic Tilts – these are especially good for women who are experiencing coning
Modified Tuck Ups OR Complete Modified Flutter Kick for tuck ups