Crossfit Lillington – Mayhem Affiliate – At Home
IMPORTANT NOTE FOR TODAY! (No Measure)
WE HAVE OUR CORE RETEST COMING UP TOMORROW, DO NOT DO ANY CORE TODAY IF COMPLETING THIS RETEST.
Warm Up (No Measure)
2 Rounds
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
20 Line Hops or Single Unders
5 Elbow to Floor Stretch (each)
….into….
2 Rounds of
30 second Run
30 second Line Hop or Double Under
30 second Walking Lunges
30 second Run
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Line Hops OR Single Unders
Elbow to Floor Stretch with Rotation
Double Unders
Bodyweight Walking Lunge
()
Bodyweight: Tony Perkis (RETEST) (Time)
RETEST DAY
For Time:
1000m Run
…into…
10 Rounds
10 Bodyweight Walking Lunges
30 Line Hops
…into…
1000m Run
Time Cap: 22 Minutes
**Original Test Day: March 4, 2024
Athletes Notes
Time Cap
There is a 22 Minute Cap today. See details in the “Workout Strategy and Flow” section to know if you should scale or not.
Workout Strategy and Flow
Runs: You’re going to have to dig deep on this test. A smart sustainable pace should be done in the first run to ensure that you are capable of getting right to work on the 10 rounds. The final run should be something you give more effort to in order to make up any time and really just push hard to the finish. You’ll have to dig deep in that final run…you won’t feel like going on that run, but this is where our mental self talk will grow this cycle. YOU GOT THIS.
Line Hops : should be able to do 30 unbroken each time OR complete in 30 seconds.
Bodyweight Walking Lunge You should not hesitate to be able to bust out 10 each round. Remember that this does add up to 100 total lunges so if you need to scale, do so.
FLOW
1000m Run…..10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, 10 Lunges, 30 Line Hops, ….1000m Run
…..then fall down on the ground 😉
Substitution
IF YOU USED A SPECIFIC SUB IN THE ORIGINAL TEST, USE THAT SAME SUB TODAY TO ALLOW FOR AN “APPLES TO APPLES” COMPARISON BETWEEN TEST DAY AND RETEST DAY
Run:
If you came to look for sub options because you don’t like running or are not “good” at it….that’s not a good enough excuse to sub it. I still want you to run.
Scale runs to a distance that you can complete in about 5:30ish minutes (no longer than 6 minutes).
If due to weather/space/injury you cannot run:
Scale to 5-5:30 of High Knees or Skipping in Place or High Knees to Lateral Shuffle for each 1,000m depending on how you fast you believe you could complete the run.
If you have access to a machine, you can use the Calorie Conversion Chart at the bottom of this document.
Backpack Option
For Time:
1000m Backpack Run
…into…
10 Rounds
10 Backpack Walking Lunges
30 Hops OVER the backpack
…into…
1000m Backpack Run
Scaled
For Time:
5:30 of Step Jacks
…into…
10 Rounds
10 Wall Assisted Step Back Lunges
30 Object Toe Taps
…into…
5:30 of Step Jacks
Mayhem Moms
*if you can run…do it. 🙂 Even if that means shortening the distance.
For Time:
5:30 of Controlled High Knees to Lateral Shuffle
…into…
10 Rounds
10 Bodyweight Walking Lunge OR 5 Bodyweight Split Squat (each)
30 Slow and Controlled Line Hops
…into…
5:30 of Controlled High Knees to Lateral Shuffle
Bodyweight Metcon
()
Minimal: Tony Perkis (RETEST) (Time)
RETEST DAY
For Time:
1000m Run
…into…
10 Rounds
10 Single Dumbbell Walking Lunges (50/35)
30 Double Unders
…into…
1000m Run
Time Cap: 22 Minutes
**Original Test Day: March 4, 2024
Athletes Notes
Time Cap
There is a 22 Minute Cap today. See details in the “Workout Strategy and Flow” section to know if you should scale or not.
Workout Strategy and Flow
Runs: You’re going to have to dig deep on this test. A smart sustainable pace should be done in the first run to ensure that you are capable of getting right to work on the 10 rounds. The final run should be something you give more effort to in order to make up any time and really just push hard to the finish. You’ll have to dig deep in that final run…you won’t feel like going on that run, but this is where our mental self talk will grow this cycle. YOU GOT THIS.
Double Unders : should be able to do 30 unbroken each time OR complete in 30 seconds.
Single Dumbbell Walking Lunge : the weight can be held anyway you’d like. You should not hesitate to be able to bust out 10. If 10 with this weight feels slow and heavy, you should complete with a lighter weight. Remember that this does add up to 100 total lunges.
FLOW
1000m Run…..10 Lunges, 30 Double Unders, 10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders,10 Lunges, 30 Double Unders….1000m Run
…..then fall down on the ground 😉
Substitution
IF YOU USED A SPECIFIC SUB IN THE ORIGINAL TEST, USE THAT SAME SUB TODAY TO ALLOW FOR AN “APPLES TO APPLES” COMPARISON BETWEEN TEST DAY AND RETEST DAY.
Run:
If you came to look for sub options because you don’t like running or are not “good” at it….that’s not a good enough excuse to sub it. I still want you to run.
Scale runs to a distance that you can complete in about 5:30ish minutes (no longer than 6 minutes).
If due to weather/space/injury you cannot run:
Scale to 5:30 of High Knees or Skipping in Place or High Knees to Lateral Shuffle for each 1,000m
If you have access to a machine, you can use the Calorie Conversion Chart at the bottom of this document.
Double Unders:
Option 1: 30 Single Under Crossovers
or
Option 2: for the sake of your calves. I am having you scale to 1.5x Single Unders aka 45 single unders each round.
Mayhem Moms
*if you can run…do it. 🙂 Even if that means shortening the distance.
RETEST DAY
For Time:
5:30 of Controlled High Knees to Lateral Shuffle
…into…
10 Rounds
10 Single Dumbbell Walking Lunge OR 5 Dumbbell Split Lunge (each)
30 Slow and Controlled Line Hops
…into…
5:30 of Controlled High Knees to Lateral Shuffle
Minimal Metcon
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Cross Leg Forward Fold (right)
:30 Cross Leg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold
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 19 (Optional) (3 Rounds for reps)
3 sets
1:00 Max High Plank Hold
1:00 Max Russian Twists
1:00 Max Mountain Climbers
1:00 Rest
Athletes Notes
Scoring
For simplicity, every second will count as a rep. If you make it the full 60 seconds without coming down, your score is 60 reps.
Because Mountain Climbers and Russian Twists are a quick movement with lots of reps, we will count these as left leg + right leg is 1 rep.
Set 1 Score: High Plank Seconds + Russian Twists + Mountain Climbers from set 1
Set 2 Score: High Plank Seconds + Russian Twists + Mountain Climbers from set 2
Set 3 Score: High Plank Seconds + Russian Twists + Mountain Climbers 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 High Plank Hold
1:00 – 2:00 Max Russian Twists
2:00 – 3:00 Max Mountain Climbers
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
Demo Videos
High Plank Hold
Russian Twists
Mountain Climber
Scaled and Mayhem Moms Options
Modified Alternating Leg V Ups or Seated Toe Taps
Complete Heel Taps in place of the Russian Twists
Elevated Mountain Climbers