Crossfit Lillington – Mayhem Affiliate – At Home
Longer Warm Up (No Measure)
3 rounds
10 Ankle Circles (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
25ft Bunny Hops
5 Dynamic Squat Stretches
…then into..
2 Rounds:
20 second Run
20 second rest
20 seconds of Line Hop / Jump Rope Variation
20 second rest
20 seconds of Walking Lunges*
*Minimal in 2nd Round complete 10 seconds of Single Dumbbell Overhead Walking Lunges on 1 side, and 10 seconds on the other side.
Athletes Notes
Walk Forwards on Toes
Same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Bunny Hops
Ankle Circles
Dynamic Squat Stretch
Line Hops OR Single Unders OR Double Unders OR Single Under Crossovers
Bodyweight Metcon
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Bodyweight: Reuben Sandwich (3 Rounds for reps)
AMRAP 5:00
200m Run
20 Bodyweight Walking Lunges with Arms Extended Overhead
-rest 3:00-
AMRAP 5:00
50 Line Hops
25 Sit Ups
-rest 3:00-
AMRAP 5:00
20 Air Squats
200m Run
Athletes Notes
Scoring
Score each AMRAP (as many rounds and reps as possible) with your rounds + reps. For simplicity, every meter of the run will count as a rep.
Workout Strategy and Flow
3 different 5:00 AMRAPs here. Enjoy that 3:00 of rest between each one, you should need and want it.
Runs: you will notice for the 1st AMRAP the run is first and in the last AMRAP the run is second. Take note how you feel when you run with more fresh legs, versus running when your legs are tired. All these sort of tips/tricks that you can write down about how YOU feel, will help you in future workouts.
Bodyweight Walking Lunge Arms Extended Overhead : Even though you don’t have weight in your hands, I want you to be in position as if you do. Keep those arms up overhead, keeping the elbows close to the ears/head and act as though you are carrying a bucket of water and you cannot drop it on yourself.
Line Hops : Stay relaxed as much as possible here. Should be able to do at least 25 unbroken under fatigue. If not, that is okay, check out Scaled below.
Sit Ups : breathe. Use those arms to bring yourself forward quickly.
Air Squats : your legs are going to be TIRED by this point. If you need to do a set of 10 and shake it out and then do 10 more, do it. Stay moving.
FLOW
0:00 – 5:00: Complete as many rounds and reps of 200m Run and 10 Bodyweight Walking Lunges with Arms extended overhead
5:00 – 8:00 REST
8:00 – 13:00 Complete as many rounds and reps of 50 Line Hops and 25 Sit Ups
13:00 – 16:00 REST
16:00 – 21:00 Complete as many rounds and reps of 10 Air Squats and 200m Run
Backpack Option
AMRAP 5:00
200m Backpack Run
10 Backpack Overhead Lunge
-rest 3:00-
AMRAP 5:00
50 Hops over the Backpack
25 Backpack Sit Up
-rest 3:00-
AMRAP 5:00
10 Backpack Back Squat
200m Backpack Run
Scaled
AMRAP 5:00
1:00 of Standing Marches OR 60 Step Jacks
20 Wall Assisted Step Back Lunges
-rest 3:00-
AMRAP 5:00
50 Object Toe Taps
25 Quarter Sit Ups
-rest 3:00-
AMRAP 5:00
20 Squat to Chair
1:00 of Standing Marches OR 60 Step Jacks
Substitution
Run – let’s aim to run today, no matter how fast you feel (or don’t feel). Complete 1 minute of a Run/Jog/Skip whatever you gotta do to get moving.
If you cannot do that due to injury or weather, then complete 1 minute of High Knees to Lateral Shuffle or Skipping in Place (yes, if you have access to a machine, you may sub that in)
Mayhem Moms
AMRAP 5:00
1:00 Controlled High Knees to Lateral Shuffle
20 Bodyweight Split Squat (10 each side)
-rest 3:00-
AMRAP 5:00
50 Slow and Controlled Line Hops
25 Quarter Sit Ups OR PhysioBall Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 3:00-
AMRAP 5:00
20 Air Squats
1:00 Controlled High Knees to Lateral Shuffle
Minimal Metcon
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Minimal: Reuben Sandwich (3 Rounds for reps)
AMRAP 5:00
200m Run
10 Dumbbell Overhead Walking Lunges (2×50/35)
-rest 3:00-
AMRAP 5:00
50 Double Unders
25 Sit Ups
-rest 3:00-
AMRAP 5:00
10 Dumbbell Front Squats (2×50/35)
200m Run
Athletes Notes
Scoring
Score each AMRAP (as many rounds and reps as possible) with your rounds + reps.
For simplicity, every meter of the run will count as a rep. So in 1st AMRAP, if you get to 150m in the 4 round, then your score would be 3+150.
Workout Strategy and Flow
3 different 5:00 AMRAPs here. Enjoy that 3 minutes of rest between each one, you should need and want it.
Runs: you will notice for the 1st AMRAP the run is first and in the last AMRAP the run is second. Take note how you feel when you run with more fresh legs, versus running when your legs are tired. All these sort of tips/tricks that you can write down about how YOU feel, will help you in future workouts.
Double Dumbbell Overhead Walking Lunge : Please take note that if you have not done double dumbbell overhead walking lunges with the RX weight before, it is going to feel and be much more difficult than it would with the RX weight in the front rack position. Be VERY sure you have a strong shoulder position during the lunges and that you can complete at least 5+ at a time unbroken. Ideally you can do all 10 without stopping. The more you set them down, the more energy, effort, and time it is going to take to get those bad boys back up overhead.
Double Unders : Stay relaxed as much as possible here. Should be able to do at least 25 unbroken under fatigue. If not, that is okay, we will scale to single unders or crossovers today.
Sit Ups : breathe. Use those arms to bring yourself forward quickly.
Dumbbell Front Squats : your legs are going to be TIRED by this point. Be sure the weight you select allows for at least sets of 5 at a time, with minimal rest.
FLOW
0:00 – 5:00: Complete as many rounds and reps of 200m Run and 10 Dumbbell Overhead Walking Lunges
5:00 – 8:00 REST
8:00 – 13:00 Complete as many rounds and reps of 50 Double Unders and 25 Sit Ups
13:00 – 16:00 REST
16:00 – 21:00 Complete as many rounds and reps of 10 Dumbbell Front Squats and 200m Run
Substitution
Overhead Walking Lunges – I first want you to actually attempt this, even if you have to set your ego aside and perform with very light weight. If the overhead position is still not possible, that’s okay, we can perform as Double Dumbbell Front Rack Walking Lunge
Run – let’s aim to run today, no matter how fast you feel (or don’t feel). Complete 1 minute of a Run/Jog/Skip whatever you gotta do to get moving. If you cannot do that due to injury or weather, then complete 1 minute of High Knees to Lateral Shuffle or Skipping in Place (yes, if you have access to a machine, you may sub that in)
Double Unders —> 100 Single Unders OR 50 Crossovers
Mayhem Moms
AMRAP 5:00
1:00 Controlled High Knees to Lateral Shuffle
10 Dumbbell Split Lunge (5 each side)
-rest 3:00-
AMRAP 5:00
50 Slow and Controlled Line Hops
25 Quarter Sit Ups OR PhysioBall Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 3:00-
AMRAP 5:00
10 Dumbbell Front Squats
1:00 Controlled High Knees to Lateral Shuffle
Acccessory
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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 12 (Optional) (Checkmark)
3 Sets:
(40 seconds on / 20 seconds off)
-Plank
-Hollow Hold
-Handstand Hold OR Pike Hold OR Low Bear Crawl Hold
1 minute of rest between sets
Athletes Notes
Workout Flow
0:00 – 0:40 Plank
0:40 – 1:00 Rest
1:00 – 1:40 Hollow Hold
1:40 – 2:00 Rest
2:00 – 2:40 Handstand Hold (or pike hold or bear crawl hold)
2:40 – 3:00 rest
3:00 – 4:00 Complete rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Plank
Hollow Hold
Hollow Hold Scaling Options
Handstand Hold – 3 variations ; Pike Hold ; Low Bear Crawl Hold (not-weighted)
Scaled and Mayhem Mom Option
Knee Plank
Boat Hold
Low Bear Crawl Hold (not-weighted)