Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock:
20 Jumping Jacks OR Jump Rope Choice
5 Thread the Needles (each)
5 Push Ups to Downward Dog
10 Single Leg RDL (each)
5 Crush Grip Dumbbell Strict Press or 3 Pike Push Ups
Athletes Notes
Jumping Jacks
Thread the Needle
Push Up to Downward Dog w/Explanation
Bodyweight Single Leg RDL
Crush Grip Dumbbell Strict Press or Pike Push Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 Minutes x 3 Sets
16 Bodyweight Death Marches (8 each)
*Repeat from March 6, 2024
Athletes Notes
Demo Video
Bodyweight Death March
These may feel awkward at first, and that’s okay. They are a newer movement for us.
If you missed the video of me explaining the strength today:
While we won’t have a specific test for this, we will have a focus this cycle on Single Leg Hinging strength. We have done single leg squatting strength a couple cycles ago, so I am excited to fire up our posterior chain and grow the back side haha.
Flow
0:00 – 2:00 Complete 16 Bodyweight Death Marches (8 each), rest in time remaining
2:00 – 4:00 Complete 16 Bodyweight Death Marches (8 each), rest in time remaining
4:00 – 6:00 Complete 16 Bodyweight Death Marches (8 each)
Scaled
Every 2 minutes x 3 sets
16 Wall Assisted Single Leg RDL (8 each)
Mayhem Moms
No modification here. Complete as bodyweight if needed.
Bodyweight: Alex and Marty (6 Rounds for reps)
3 Sets:
AMRAP 1:30
60 seconds of Line Hops
Max Pike Push Ups or Banded Strict Press or Kipping Handstand Push Ups
-rest 1:30-
AMRAP 1:30
60 seconds of Line Hops
Max Hand Release Push Ups
-rest 1:30 between sets-
*IMPORTANT: See Workout Prep Notes for Flow
Athletes Notes
Scoring
You should ONLY be scoring the max portion of each AMRAP.
Sets 1, 3, and 5 are the 1st AMRAP reps (pike push ups/strict press)
Sets 2, 4, and 6 are the 2nd AMRAP reps (hand release push ups)
Workout Strategy and Flow
This is going to be a good pairing of going from a high heart rate movement like the line hops, to strict strength work. Take a deep breath in and out before getting into the max movements. You want to be sure you are in control of your breathing before starting this (especially if going upside down)
For the max portion of each AMRAP, your goal should be to stay moving for the entire 30 seconds. If you cannot stay moving, try scaling the movement to a progression that allows constant movement.
Pike Push Up or Banded Strict Press
FLOW
0:00 – 1:30 Complete 60 seconds of Line Hops, then Max Pike Push Ups or Banded Strict Press or Kipping Handstand Push Ups
1:30 – 3:00 Rest
3:00 – 4:30 Complete 60 seconds of Line Hops, then Max Hand Release Push Ups
4:30 – 6:00 Rest
6:00 – 7:30 Repeat Part 1 (pike push ups)
7:30 – 9:00 Rest
9:00 – 10:30 Repeat Part 2 (hand release push ups)
10:30 – 12:00 Rest
12:00 – 13:30 Repeat Part 1 for final time
13:30 – 15:00 Rest
15:00 – 16:30 Repeat Part 2 for final time
Substitutions
If you cannot complete pike push ups, and don’t have a band for banded strict press, then I want you to complete Pike Shrugs
Hand Release Push Ups: perform Knee Hand Release Push Ups OR Knee Push Ups OR Incline Push Ups
Backpack Option
3 Sets:
AMRAP 1:30
60 seconds of Hops Over the Backpack
Max Backpack Shoulder to Overhead
-rest 1:30-
AMRAP 1:30
60 seconds of Hops Over the Backpack
Max Backpack Push Ups
-rest 1:30 between sets-
Scaled
3 Sets:
AMRAP 1:30
60 seconds of Object Toe Taps OR Step Jacks
Max Banded Strict Press or Bear Crawl Alternating Shoulder Taps
-rest 1:30-
AMRAP 1:30
60 seconds of Object Toe Taps OR Step Jacks
Max Elevated Knee Push Ups
-rest 1:30 between sets-
Mayhem Moms
3 Sets:
AMRAP 1:30
60 seconds of Slow and Controlled Line Hops
Max Pike Push Up or Banded Strict Press or Pike Shrugs
-rest 1:30-
AMRAP 1:30
60 seconds of Slow and Controlled Line Hops
Max Knee Push Ups OR Incline Push Ups
-rest 1:30 between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 Minutes x 3 Sets
16 Dumbbell Death Marches (8 each)
*Repeat from March 6, 2024
Athletes Notes
Demo Video
Dumbbell Death March
These may feel awkward at first, and that’s okay. They are a newer movement for us.
If you missed the video of me explaining the strength today:
While we won’t have a specific test for this, we will have a focus this cycle on Single Leg Hinging strength. We have done single leg squatting strength a couple cycles ago, so I am excited to fire up our posterior chain and grow the back side haha.
Flow
0:00 – 2:00 Complete 16 Dumbbell Death Marches (8 each), rest in time remaining
2:00 – 4:00 Complete 16 Dumbbell Death Marches (8 each), rest in time remaining
4:00 – 6:00 Complete 16 Dumbbell Death Marches (8 each)
Mayhem Moms
No modification here. Complete as bodyweight if needed.
Minimal: Alex and Marty (6 Rounds for reps)
3 Sets of :
AMRAP 1:30
60 seconds of Jump Rope (athletes choice)
Max Dumbbell Push Press (2×50/35)
-rest 1:30-
AMRAP 1:30
60 seconds of Jump Rope (athletes choice)
Max Dumbbell Floor Press (2×50/35)
-rest 1:30 between sets-
*IMPORTANT: See Workout Prep Notes for Flow
Athletes Notes
Scoring
You should ONLY be scoring the max portion of each AMRAP.
Sets 1, 3, and 5 are the 1st AMRAP reps (push press)
Sets 2, 4 and 6 are the 2nd AMRAP reps (floor press)
Workout Strategy and Flow
This is going to be a good pairing of going from a high heart rate movement like the jump rope, to strength work. Take a deep breath in and out before getting into the max movements. You want to be sure you are in control of your breathing before starting this.
For the max portion of each AMRAP, your goal should be to stay moving for the entire 30 seconds. If you cannot stay moving, try scaling the movement to a progression that allows constant movement.
Jump Rope is athlete’s choice today. Any option will be considered as RX, as long as you jump for the full 60 seconds.
Choose from: Double Unders , Single Unders , or Crossovers . You should stick with the same jump rope movement across all 3 sets.
Dumbbell Push Press
Dumbbell Floor Press
FLOW
0:00 – 1:30 Complete 60 seconds of Jump Rope, then Max Dumbbell Push Press
1:30 – 3:00 Rest
3:00 – 4:30 Complete 60 seconds of Jump Rope, then Max Dumbbell Floor Press
4:30 – 6:00 Rest
6:00 – 7:30 Repeat Part 1 (push press)
7:30 – 9:00 Rest
9:00 – 10:30 Repeat Part 2 (floor press)
10:30 – 12:00 Rest
12:00 – 13:30 Repeat Part 1 for final time
13:30 – 15:00 Rest
15:00 – 16:30 Repeat Part 2 for final time
Mayhem Moms
3 Sets:
AMRAP 1:30
60 seconds of Slow and Controlled Line Hops
Max Seated Dumbbell Strict Press
-rest 1:30-
AMRAP 1:30
60 seconds of Slow and Controlled Line Hops
Max Dumbbell Floor Press (bend your knees to make a more flat /stable midline) or Dumbbell Incline Bench Press or Dumbbell Physioball Bench Press
-rest 1:30 between sets-
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 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 14 (Optional) (2 Rounds for reps)
Tabata: 8 Rounds of each
20 seconds on/10 seconds off
– Flutter Kicks
– Sit Ups
No rest between sets
* Repeat from August 1st, 2023
Athletes Notes
Scoring
Set 1 Score = Accumulation of reps for Flutter Kicks. We will score as Left side + Right side = 1 Rep
Set 2 Score = Accumulation of reps for Sit Ups
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 = Flutter Kicks
Minutes 4:00 – 8:00 = Sit Up
This is how the first part would go:
Clock time :00 to :20 = Max reps of flutter kicks
:20 to :30 = Rest
:30 to :50 = Max reps of flutter kicks
:50 to 1:00 = Rest
1:00 to 1:20 = Max reps of flutter kicks
1:20 to 1:30 = Rest
1:30 to 1:50 = Max reps of flutter kicks
1:50 to 2:00 = Rest
2:00 to 2:20 = Max reps of flutter kicks
2:20 to 2:30 = Rest
2:30 to 2:50 = Max reps of flutter kicks
2:50 to 3:00 = Rest
3:00 to 3:20 = Max reps of flutter kicks
3:20 to 3:30 = Rest
3:30 to 3:50 = Max reps of flutter kicks
3:50 to 4:00 = Rest/transition to next movement
Then you would immediately start into the next tabata for sit ups.
Demo Videos
Flutter Kicks
Sit Ups
Scaled and Mayhem Mom Options
Modified Flutter Kick
Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning