Crossfit Lillington – Mayhem Affiliate – At Home
Shorter Warm Up (No Measure)
1 Round:
10 Ankle Circles (each)
10 Leg Swings Forward and Backward (each)
10 Single Leg Glute Bridge with 2 second pause at top (each)
(complete the extended warm up/accessory immediately after this)
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Single Leg Glute Bridge Hold
Extended Warm Up/Accessory (Don’t Skip 😊) (Checkmark)
AMRAP 7 Minutes
5 Adductor Rock Backs (each side)
5 Inchworm with Double Push Up
5 Samson Lunge Stretch (each side)
10 Cat Cow
10 Single Leg Calf Raise (each)
20 Tibialis Raises
30 second Run
Athletes Notes
Adductor Rockbacks
Inchworm with Double Push Up
Samson Lunge Stretches
Cat Cow
Single Leg Calf Raises
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries
Bodyweight Metcon
()
Bodyweight: Melman (AMRAP – Rounds and Reps)
In 15 Minutes complete:
1600m Run
…into…
AMRAP of:
10 Bodyweight Walking Lunges
25ft Handstand Walk or 50ft Bear Crawl
40 Forward and Backward Line Hops
Time Cap for Run is 10 minutes – see workout prep notes.
Athletes Notes
Scoring
The only thing we are scoring today is the AMRAP so be sure you abide by the time cap to ensure you have time to get rounds/reps on the board.
Knowing the run has that 10 minute time cap, make it a goal to get 5+ rounds.
Workout Strategy and Flow
Run: We are NOT trying to PR our mile time here, because we still need to be able to do fitness after we reach 1600m. But aiming to run around 8 minutes will be ideal to allow for you to have time to put good effort into completing your AMRAP.
DON’T WORRY: Some of you may see the run length and think “It will take me this whole workout just to run 1600m”. First off, that is okay that you are still working on getting better and faster at running. Second: I have given the cap above to help ensure you still get the desired stimulus of this workout. Please see the Substitution section below for how to sub this run if you cannot complete it 10 minutes or less.
Bodyweight Walking Lunge : move steady, kiss that back knee lightly to the ground and walk it out.
Handstand Walk OR Low Bear Crawl : if you are completing the handstand walk option then you should be capable of completing the 25ft unbroken. If not, the low bear crawl is still an awesome challenge. Don’t “sleep on it” 😉
Forward and Backward Line Hops : challenge yourself here. We do not normally hop in this direction, we normally hop laterally.
Substitution
Run:
If you know a shorter distance you can run in 8-10 minutes, then perform that distance
Run for 10 minutes, don’t worry about the distance OR Complete 1 minute jog, 1 minute walk for 10 minutes.
If you cannot run due to weather, I am giving you these options totaling 10 minutes:
2:30 of High Knees into 2:30 of Butt Kicks into 2:30 of Jumping Jacks into 2:30 minutes of High Knees to Lateral Shuffle . (trying to keep you from doing 10 minutes straight of high knees…but if you want to do that, do it)
Yes, if you have access to a machine, you may sub. See calorie conversion chart here
Handstand Walk/Bear Crawl: 10 Bear Crawl Alternating Shoulder Taps (L+R=1)
Backpack Option
In 15 Minutes complete:
1600m Backpack Run
…into…
AMRAP of:
10 Backpack Front Rack Lunges
25ft Handstand Walk or 50ft Bear Crawl (no backpack)
40 Forward and Backward Hops over the backpack
Scaled
In 15 Minutes complete:
Complete 8 Minutes of 1 Minute Fast Walk and 1 Minute Regular Walk OR Complete 10 minutes of 1 minute of Step Jacks and 1 minute of Standing Marches
…into…
AMRAP of:
10 Wall Assisted Step Back Lunges
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
40 Object Toe Taps
Mayhem Moms
In 15 Minutes complete:
If you can still run 1600m comfortably (or just run for 8-10 minutes), do it. If not, complete 10 minutes of Controlled High Knees to Lateral Shuffle or see substitutions above.
…into…
AMRAP of:
10 Bodyweight Walking Lunge or 10 Bodyweight Split Squat (5 each side)
50ft Low Bear Crawl or 10 Bear Crawl Alternating Shoulder Taps (L+R=1)
40 Slow and Controlled Line Hops
Minimal Metcon
()
Minimal: Melman (AMRAP – Rounds and Reps)
In 15 Minutes complete:
1600m Run
…into…
AMRAP of:
10 Single Dumbbell Walking Lunges (50/35)
25ft Handstand Walk or 50ft Bear Crawl
40 Single Under Crossovers
Time Cap for 1600m Run is 10 minutes, see workout prep notes for more details.
Athletes Notes
Scoring
The only thing we are scoring today is the AMRAP so be sure you abide by the time cap to ensure you have time to get rounds/reps on the board.
Knowing the run has that 10 minute time cap, make it a goal to get 5+ rounds.
Workout Strategy and Flow
Run: We are NOT trying to PR our mile time here, because we still need to be able to do fitness after we reach 1600m. But aiming to run around 8 minutes will be ideal to allow for you to have time to put good effort into completing your AMRAP.
DON’T WORRY: Some of you may see the run length and think “It will take me this whole workout just to run 1600m”. First off, that is okay that you are still working on getting better and faster at running. Second: I have given the cap above to help ensure you still get the desired stimulus of this workout. Please see the Substitution section below for how to sub this run if you cannot complete it 10 minutes or less.
Dumbbell Walking Lunge – you may hold the dumbbell any way you’d like. I would not recommend holding it by the handle as your grip will fatigue quicker that way.
Handstand Walk OR Low Bear Crawl : if you are completing the handstand walk option then you should be capable of completing the 25ft unbroken. If not, the low bear crawl is still an awesome challenge. Don’t “sleep on it” 😉
Single Under Crossovers : challenge yourself, but if you trip up more than 2 times in the 40 reps, switch to either double unders or single unders. (see the rep count in the substitution section below.
Substitution
Run:
If you know a shorter distance you can run in 8-10 minutes, then perform that distance
Run for 10 minutes, don’t worry about the distance OR Complete 1 minute jog, 1 minute walk for 10 minutes.
If you cannot run due to weather, I am giving you these options totaling 10 minutes:
2:30 of High Knees into 2:30 of Butt Kicks into 2:30 of Jumping Jacks into 2:30 minutes of High Knees to Lateral Shuffle . (trying to keep you from doing 10 minutes straight of high knees…but if you want to do that, do it)
Yes, if you have access to a machine, you may sub. See calorie conversion chart here
Handstand Walk/Bear Crawl: 10 Bear Crawl Alternating Shoulder Taps (L+R=1)
Crossovers: complete 40 Double Unders or 80 Single Unders
Mayhem Moms
In 15 Minutes complete:
If you can still run 1600m comfortably (or just run for 8-10 minutes), do it. If not complete 10 minutes of Controlled High Knees to Lateral Shuffle or see substitutions above.
…into…
AMRAP of:
10 Dumbbell Split Lunge (5 each side)
50ft Low Bear Crawl or 10 Bear Crawl Alternating Shoulder Taps (L+R=1)
40 Slow and Controlled Line Hops
Acccessory
Cool Down (Checkmark)
1 Minute Walk
into
:30 Seated QL Stretch (each)
:30 Pigeon Stretch (each)
:30 Camel Pose
Athletes Notes
Seated QL Stretch
Pigeon Stretch
Camel Pose
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 17 (Optional) (Time)
For Time:
50 Russian Twists (L+R=1)
40 Plank Knee to Elbow (total)
30 Hollow Rocks
20 Plank Jacks
*Repeat from August 11, 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
Russian Twists
Plank Knee to Elbow
Hollow Rocks
Plank Jack
Scaled and Mayhem Moms
Complete Heel Taps in place of Russian Twists
Modified Plank Knee to Elbow
Check out the scale progressions of Hollow Rocks for potential modification options
Elevated Plank Jack