Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
10 Reverse Snow Angels
5 Rows (towel, band or crush grip dumbbell)
5 Dynamic Squat Stretches with 2 second pause in bottom of squat
5 Jumping Air Squats
Athletes Notes
Reverse Snow Angels
Towel Rows or Banded Bent Over Row or Crush Grip Dumbbell Bent Over Row
Dynamic Squat Stretch
Jumping Air Squats
scale to Air Squat with Rise
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 Sets:
8+ Pause Single Arm Supinated Towel Rows or Pause Single Arm Supinated Banded Bent Over Row (each)
-rest 90 seconds-
RX+ Option: 5+ Pause Chin Ups
*2 second pause at the top. Leave 2 reps in the tank; Do NOT go to failure.
Score = What version you did (towel, band or chin up)
Athletes Notes
Scoring
We are scoring our style today. So you should write either Towel, Band or Chin Up in the score box.
In order for it to be RX, you need to be able to complete at least 8 reps total on each arm (or at least 5 chin up reps). You will note how total reps you got each set in the comment section of your results box.
Demo Videos
Single Arm Towel Row (this video does not show the supinated grip. Remember supinated means you should turn your palms to face UP)
OR Supinated Banded Bent Over Row (this video does not show single arm. complete this as single arm)
OR Chin Ups – pause is for 2 seconds at top of rep with chin over the bar
We are leaving 2 reps “in the tank”. This means is that based on your own ability you will complete 8 or more reps on each arm. When you get to the rep where it feels like you could only do 2 more reps…STOP THERE.
So making it to 8 reps would mean you could have done 10 reps with 9 and 10 would being very challenging reps. You stopped at 8 because the 10th rep would have been your max for the pause work on that arm for today.
Flow
8+ Pause Single Arm Supinated Towel Row (left), 8+ Pause Single Arm Supinated Towel Row (right)
-rest 90 seconds-
8+ Pause Single Arm Supinated Towel Row (left), 8+ Pause Single Arm Supinated Towel Row (right)
-rest 90 seconds-
8+ Pause Single Arm Supinated Towel Row (left), 8+ Pause Single Arm Supinated Towel Row (right)
Backpack Option
3 Sets:
8+ Pause Single Arm Backpack Bent Over Row (each) OR Backpack Chin Up
-rest 90 seconds-
Scaled and Mayhem Moms
No modification here
Bodyweight: King Julian (3 Rounds for reps)
Tabata – 8 Rounds
(20 seconds on; 10 seconds off)
Air Squats
-rest 1:00-
Tabata – 8 Rounds
(20 seconds on; 10 seconds off)
Mountain Climbers
-rest 1:00-
Tabata – 8 Rounds
(20 seconds on; 10 seconds off)
Wall Sit
Athletes Notes
Scoring
Set 1 = TOTAL Air Squats
Set 2 = TOTAL Mountain Climbers (L+R=1)
Set 3 = TOTAL Wall Sit (every second counts as 1 rep. Ideally you are holding for entire 20 seconds)
Workout Strategy and Flow
This is going to be a leg burner. We go from complete high volume squats to a sweaty core movement, and then we work on our holds.
Try your best during the rest to shake those legs out.
Remember on the Mountain Climber, it is left leg + right leg is 1 rep.
Air Squats
Mountain Climber
Wall Sit You should be seated at a 90 degree angle. If you cannot hold for 20 seconds without coming off the wall, check out the scaling options below in Scaled
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Air Squats as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Air Squats as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Air Squats as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Air Squats as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Air Squats as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Air Squats as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Air Squats as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Air Squats as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Mountain Climbers
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Wall Sit
Scaled
Tabata 8 rounds (:20 on/:10 off) of:
Squat to Chair
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
45 Degree Wall Sit
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Air Squats
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Wall Sit or complete as 45 Degree wall sit if you need to
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 Sets:
8+ Pause Single Arm Supinated Dumbbell Row* (each)
-rest 90 seconds-
*2 second pause at the top.
**Leave 2 reps in the tank; Do NOT go to failure.
Athletes Notes
Scoring
We are scoring our load today. In order for it to be RX, you need to be able to complete at least 8 reps total on each arm. You will note how many more reps you were able to get in the comment section of your results box.
Demo Videos
Single Arm Supinated Dumbbell Row – please select a weight that you can complete AT LEAST 8 reps on each arm WITH a pause.
We are leaving 2 reps “in the tank”. This means is that based on your own ability you will complete 8 or more reps on each arm. When you get to the rep where it feels like you could only do 2 more reps…STOP THERE.
So making it to 8 reps would mean you could have done 10 reps with 9 and 10 would being very challenging reps. You stopped at 8 because the 10th rep would have been your max for the pause work on that arm for today.
Flow
8+ Pause Single Arm Supinated Dumbbell Row (left), 8+ Pause Single Arm Supinated Dumbbell Row (right)
-rest 90 seconds-
8+ Pause Single Arm Supinated Dumbbell Row (left), 8+ Pause Single Arm Supinated Dumbbell Row (right)
-rest 90 seconds-
8+ Pause Single Arm Supinated Dumbbell Row (left), 8+ Pause Single Arm Supinated Dumbbell Row (right)
Mayhem Moms
No modification here
Minimal: King Julian (3 Rounds for reps)
Tabata – 8 Rounds
(20 seconds on; 10 seconds off)
Dumbbell Goblet Squats (50/35)
-rest 1:00-
Tabata – 8 Rounds
(20 seconds on; 10 seconds off)
Mountain Climbers
-rest 1:00-
Tabata – 8 Rounds
(20 seconds on; 10 seconds off)
Dumbbell Wall Sit (50/35)
Athletes Notes
Scoring
Set 1 = TOTAL Dumbbell Goblet Squats
Set 2 = TOTAL Mountain Climbers (L+R=1)
Set 3 = TOTAL Dumbbell Wall Sit (every second counts as 1 rep. Ideally you are holding for entire 20 seconds)
Workout Strategy and Flow
This is going to be a leg burner. We go from complete high volume squats to a sweaty core movement, and then we work on our weighted holds.
Try your best during the rest to shake those legs out.
Remember on the Mountain Climber, it is left leg + right leg is 1 rep.
Dumbbell Goblet Squat
Mountain Climber
Dumbbell Wall Sit – set dumbbell on your legs. (Complete as just Wall Sit if you cannot hold for 20 seconds without coming off the wall)
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Dumbbell Goblet Squats as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Dumbbell Goblet Squats as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Dumbbell Goblet Squats as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Dumbbell Goblet Squats as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Dumbbell Goblet Squats as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Dumbbell Goblet Squats as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Dumbbell Goblet Squats as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Dumbbell Goblet Squats as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Mountain Climbers
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Dumbbell Wall Sit
Mayhem Mom
Tabata 8 rounds (:20 on/:10 off) of:
Dumbbell Goblet Squat
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Mountain Climber
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Dumbbell Wall Sit set dumbbell on your legs. (Complete as just Wall Sit if you cannot hold for 20 seconds without coming off the wall)
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 15 (Optional) (2 Rounds for reps)
2 Sets:
AMRAP 4 Minutes
30 Russian Twists (L+R=1)
20 Alternating Leg V-Ups
10 Burpees
-Rest 2:00 between sets-
Athletes Notes
Scoring
Score is Rounds and reps accumulated in each set
30 Russian Twists (L+R=1) means that we are going to count the left side + the right side as 1 rep. So left 1, right 1, left 2, right 2.
Remember due to the word “alternating”, alternating leg v-ups are counted as every leg counts as a rep. So left is 1, right is 2.
Workout Flow
0:00 – 4:00 Complete as many rounds and reps as possible of 30 Russian Twists (total) and 20 Alternating Leg V-Ups and 10 Burpees
4:00 – 6:00 Rest
6:00 – 10:00 Repeat for set 2 (trying to get same amount of reps)
Demo Videos
Russian Twists
Alternating Leg V-Up
Burpees
Scaled and Mayhem Mom Options
Complete Heel Taps in place of Russian Twists
Modified Alternating Leg V Ups or Seated Toe Taps
Modified Burpee or Elevated Up Down with Jump