Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Birddogs (each)
5 Scorpions** (each)
10 Prone Y Raises
5 Inchworms to Hollow
20 seconds of Plank Jacks
**Pause for 2 seconds and give that bicep/shoulder a nice stretch
Athletes Notes
Plank Jack
Prone Y Raises
Birddog
Scorpion Stretch – pause here and feel the stretch in the bicep/shoulder
Inchworm to Hollow
Bodyweight Metcon
()
Bodyweight: Madagascar (3 Rounds for time)
3 sets
15 Towel Bicep Curls or Banded Bicep Curls
15 Supermans with Scapular Retraction
-rest 60 seconds-
Athletes Notes
Scoring
While this is scored as time. I am encouraging you not to rush through these! Just use the time as a general baseline for your own record.
Workout Strategy and Flow
Towel Bicep Curls or Banded Bicep Curls
Supermans with Scapular Retraction : Please take note that these are different than a typical superman. They include squeezing your shoulder blades down and back. You can think about how it would feel/look if you were performing a lat pull down or even a pull up movement.
Scaled and Mayhem Moms
3 sets:
15 Towel Bicep Curls or Banded Bicep Curls
15 Dead Bug Floor Angels
-rest 60 seconds-
Minimal Metcon
()
Minimal: Madagascar (3 Rounds for time)
3 sets:
15 Crush Grip Dumbbell Bicep Curls (50/35)
15 Supermans with Scapular Retraction
-rest 60 seconds-
Athletes Notes
Scoring
While this is scored as time. I am encouraging you not to rush through these! Just use the time as a general baseline for your own record.
Workout Strategy and Flow
Crush Grip Dumbbell Bicep Curl
Supermans with Scapular Retraction : Please take note that these are different than a typical superman. They include squeezing your shoulder blades down and back. You can think about how it would feel/look if you were performing a lat pull down or even a pull up movement.
Mayhem Moms
3 sets:
15 Crush Grip Dumbbell Bicep Curl
15 Dead Bug Floor Angels
-rest 60 seconds-
Acccessory
Bonus Stretching (Checkmark)
2 rounds:
:30 Bicep Wall Stretch (each)
1:00 Seal Stretch
Athletes Notes
Bicep Wall Stretch
Seal Stretch
Bodyweight + Minimal: Core Work (Time)
For Time:
50-40-30
Sit Ups
Alternating Leg V-Ups
-rest 2:00-
3 Rounds
40 second Hollow Hold
20 second rest
**Score = ONLY Time of Sit Ups + Alt. V-ups
Athletes Notes
Scoring
We are only scoring the time it takes us to complete the 50-40-30 section of this workout.
Workout Strategy and Flow
Sit Ups
RX+ Option: Straight Leg Situp (arms crossed, legs straight)
Alternating Leg V-Up : remember these are “alternating” so that means every leg counts as 1 rep.
Hollow Hold : you have 2 minutes to recover before these holds. Enjoy it!!!
We have been working on longer hold time domains with shorter rest. This is some more good practice here.
Ideally you are holding on for the entire 40 seconds in each hold. If you have to break, get right back to it asap.
FLOW
50 Sit Ups, 50 Alternating Leg V-Ups, 40 Sit Ups, 40 Alternating Leg V-Ups, 30 Sit Ups, 30 Alternating Leg V-Ups
-rest 2:00-
0:00 – 0:40 Hollow Hold
0:40 – 1:00 Rest
1:00 – 1:40 Hollow Hold
1:40 – 2:00 Rest
2:00 – 2:40 Hollow Hold
2:40 – 3:00 Rest
Substitution
See sit up and alternating leg v-up subs below in Scaled
Hollow Hold Progressions
Scaled
For Time:
50-40-30
Quarter Sit Ups
Seated Toe Taps
-rest 2:00-
3 sets:
40 second Boat Hold or Knee Plank
20 second rest
Mayhem Moms
For time:
50-40-30
Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 2:00-
3 sets:
40 second Boat Hold
20 second rest
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 M30. 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 M30.
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 M30. 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 M30.
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 Mayhem 30 Program every day in April. (EXCEPT for Sundays)
Do I have to do this specific workout EVERY single day?
If you are wanting to be eligible for you 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 13 (Optional) (3 Rounds for reps)
3 Sets:
1:00 Max Crab Toe Touches
1:00 Max Plank Shoulder Taps
1:00 Max Reverse Crunches
1:00 Rest
Athletes Notes
Scoring
Crab Toe Touches are counted as L+R=1
Plank Shoulder Taps are counted as L+R=1
Set 1 Score: Crab toe touches + Plank Shoulder Taps + Reverse Crunches from set 1
Set 2 Score: Crab toe touches + Plank Shoulder Taps + Reverse Crunches from set 2
Set 3 Score: Crab toe touches + Plank Shoulder Taps + Reverse Crunches from set 3
Workout Flow
This is a ‘max rep’ workout each minute….meaning you will be aiming to get as many repetitions of that movement as possible in the minute allotted. You will aim not to rest until the 4th minute of each set.
If you take a break during the movements, try to make it QUICK.
0:00 – 1:00 Max Crab Toe Touches
1:00 – 2:00 Max Plank Shoulder Taps
2:00 – 3:00 Max Reverse Crunches
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
Crab Toe Touches
Plank Shoulder Taps
Reverse Crunch
Scaled and Mayhem Moms Options
Modified Crab Toe Touch or Seated Toe Taps
Bear Crawl Alternating Shoulder Taps
Complete Modified Flutter Kick in place of reverse crunches