Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
15 seconds of Standing Marches
5 Deadbug Floor Angels
5 Burpees with no jump
15 second Single Leg Wall Sit (each side)
*after the 3 rounds: Minimal – practice a few reps of the Single Arm Dumbbell Hang Clean High Pulls
Athletes Notes
Standing Marches
Dead Bug Floor Angel
Single Leg Wall Sit – These are at 90 degrees. if you need to scale, try scaling the time back before scaling the entire progression with Single Leg Wall Sit at 60 Degrees
Bodyweight + Minimal: Strength (Time)
Accumulate 4 Minute Adductor Wall Sit
*Every break complete 8 Birddogs (each)
Score = Total time, including the breaks.
Athletes Notes
Scoring
You will have a running clock and your score will be the total time it takes you to get the 4 minutes accumulated, including breaks.
You should NOT have a score of 4 minutes unless you completed the entire wall sit without stopping (and never had to do birddogs).
Demo Videos
Adductor Wall Sit : using a foam roller, a yoga block, a pillow, a water bottle, etc. place it in between your knees. This is going to put emphasis on the adductor muscles (the muscles that go from the pelvic bone down to the inner thigh and knee)
note: this should feel slightly different than a typical wall sit.
this should still be at a normal 90 degree angle wall sit
Birddog : you will perform 8 each side before returning to the wall.
Flow
At 3,2,1 go…. move into the wall sit, with the object place between the knees and squeezing your adductors. When you need to stand up, you will move to completing 8 birddogs on one side, then 8 birddogs on the other side before returning to the wall. When you go back to sit down in your wall sit, you will begin counting up from the time you left off.
For example if you stood up at 1 minute, then when you sit down again you will pick back up on the 1 minute mark you left off of.
Remember you should still have a running clock for your total time score.
Scaled and Mayhem Moms
If you don’t have access to something to place between your knees then just complete as Wall Sit or even a 45 degree wall sit.
Bodyweight Metcon
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Bodyweight: “I like to move it, move it” (Time)
For Time:
5-10-15-20-15-10-5
Bodyweight Upright Row or Banded Upright Row
*5 Burpees (no jump) after each set
Athletes Notes
Workout Strategy and Flow
A bit of a different style of a pump workout, but you’ll be feeling it midway through hehe.
It is intentional that the rep scheme is different than minimal.
Bodyweight Upright Row OR Banded Upright Row : move steady through this!!! Smooth is fast.
Burpees with No Jump : We have done a lot of jumping and high impact work this week, so we are going to be completing these with NO jump. Stay moving at a steady pace, but don’t jump through these. Jumping the burpees will be considered scaled today.
NOTE: Burpee reps do not change each round, ONLY the single arm hang clean high pull. You end the workout with burpees.
Flow
5 Bodyweight Upright Rows, 5 Burpees (no jump), 10 Bodyweight Upright Rows, 5 Burpees (no jump), 15 Bodyweight Upright Rows, 5 Burpees (no jump)……and so on, up to 20 reps and back down to 5. Finishing the workout with 5 burpees
Backpack Option
For Time:
5-10-15-20-15-10-5
Backpack Upright Rows
*5 Lateral Burpees stepping over the backpack after each set
Scaled
For Time:
5-10-15-20-15-10-5
Bodyweight Upright Row OR Banded Upright Row :
*5 Elevated Up Downs with NO Jump after each set
Mayhem Moms
For Time:
5-10-15-20-15-10-5
Bodyweight Upright Row OR Banded Upright Row
*6 Modified Burpee after each set
Minimal Metcon
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Minimal: “I like to move it, move it” (Time)
For Time:
3-6-9-12-9-6-3
Single Arm Dumbbell Hang Clean High Pull (each) (50/35)
*6 Burpees (no jump) after each set
Athletes Notes
Workout Strategy and Flow
A bit of a different style of a pump workout, but you’ll be feeling it midway through hehe.
Single Arm Dumbbell Hang Clean High Pull : this is a newer movement.
An easy way to think of this movement is like a kipping upright row. You are using your hips to help drive that dumbbell up and your elbow high.
If you have ever broken down the movements of a barbell clean before, then one of the key elements is the high pull. Here we are going to be completing that high pull portion with the dumbbell.
Remember HANG means you do not need to return to the ground every time. Just go down to the knee and back up
Burpees with No Jump : We have done a lot of jumping and high impact work this week, so we are going to be completing these with NO jump. Stay moving at a steady pace, but don’t jump through these. Jumping the burpees will be considered scaled today.
NOTE: Burpee reps do not change each round, ONLY the single arm hang clean high pull. You end the workout with burpees.
Flow
3 Single Arm Hang Clean Hi Pull (left), 3 Single Arm Hang Clean Hi Pull (right), 6 Burpees (no jump), 6 Single Arm Hang Clean Hi Pull (left), 6 Single Arm Hang Clean Hi Pull (right), 6 Burpees (no jump), 9 Single Arm Hang Clean Hi Pull (left), 9 Single Arm Hang Clean Hi Pull (right), 6 Burpees (no jump)……and so on, up to 12 reps and back down to 3s. Finishing the workout with 6 burpees.
Mayhem Moms
For Time:
3-6-9-12-9-6-3
Single Arm Dumbbell Hang Clean High Pull (each) (50/35)
*6 Modified Burpee after each set
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 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 18 (Optional) (Checkmark)
3 Sets:
:30 Copenhagen Plank (left)
:30 Copenhagen Plank (right)
1:00 Superman Hold
– rest 2:00 between sets-
* Repeat from August 12, 2023
Athletes Notes
Workout Flow
Saturdays we will work on Static Holds 🙂 If you need to modify these, not a big deal. Check out all the modification options below.
Demo Videos
Full Copenhagen Plank
Superman Hold
Scaled and Mayhem Moms
Half Copenhagen Plank or Knee Side Plank + Leg Lift
If you cannot lay on your stomach for superman hold, complete as Bird Dog Hold (30 seconds on each side)