Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
10 Prone IYTs
5 Elbow to Floor Lunge Stretches (each)
5 Inchworms to Push Up
5 Box Step Ups (each)
5 Single Leg RDLS (each)
3 Single Dumbbell Push Press (each) **minimal only
Athletes Notes
6 Minutes to work through as many rounds as you can.
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Elbow to Floor Stretch with Rotation
Inchworm to Pushup
Box Step Up
Bodyweight Single Leg RDL
Single Dumbbell Push Press (minimal only)
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 9 Tempo Rear Foot Elevated Bodyweight Deadlift @2121 (left)
Minute 2: 9 Tempo Rear Foot Elevated Bodyweight Deadlift @2121 (right)
Minute 3: Rest
Athletes Notes
Demo Videos
Rear Foot Elevated Single Leg Bodyweight Deadlift
Although we set up similar to a Bulgarian split squat, remember these are a HINGING movement, not a squat.
TEMPO EXPLANATION
Standing tall to start, you will hinge down for 2 seconds, pause for 1 second in the bottom, take 2 seconds to return to standing tall and pause for 1 second at the top before beginning again.
Flow
0:00 – 1:00: 9 Tempo Rear Foot Elevated Bodyweight Deadlift (left)
1:00 – 2:00: 9 Tempo Rear Foot Bodyweight Deadlift (right)
2:00 – 3:00: Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Scaled
EMOM 9 Minutes:
Minute 1: Wall Assisted Single Leg RDL (left)
Minute 2: Wall Assisted Single Leg RDL (right)
Minute 3: Rest
Mayhem Moms
No modification, use a wall for balance assistance if needed.
Bodyweight: Guava (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
20 Box Jumps (24″/20″)
10 Pike Push Ups or Kipping Handstand Push Ups
100ft Object Front Rack Carry (or 40 seconds of Plank Knee to Elbows)
Athletes Notes
Workout Strategy and Flow
Remember AMRAP means as many rounds and reps as possible in the 10 minute time frame.
Box Jump – steady movement here. We don’t have to go crazy fast, but we need to be confident in the box height that we can keep moving. Also, step down from these, no need to jump down and risk putting your Achilles at risk. You can still go fast by jump up, stepping down and repeating!
Pike Push Up or Kipping Handstand Push Up : Select a version you feel confident that you can hit for 5 reps in a row, even under high heart rate. This will ensure you stay moving at the intended stimulus of this workout.
Object Front Rack Carry – you can use any objects you have available (2 water bottes, 2 laundry detergent jugs, etc). Keep your core tight and your elbows high here. We will perform these like we do shuttle runs (in 25ft sections):
Down 25ft, back 25ft, down 25ft, back 25ft. OR complete 40 seconds of Plank Knee to Elbow
Substitution
If you don’t have a box to jump to you may complete Tuck Jumps
If you don’t have the strength to complete Pike Push Ups or handstand push ups YET…..then complete Pike Shrugs or Bear Hover Scap Push Ups
Backpack Option
AMRAP 10 Minutes
20 Backpack Chair Step Ups (24″/20″)
20 Backpack Shoulder to Overhead
100ft Backpack Front Rack Carry
Scaled
AMRAP 10 Minutes
20 Step Up to Surface
10 Bear Hover Scap Push Ups
100ft Object Front Rack Carry – you can use any objects you have available (2 water bottes, 2 laundry detergent jugs, etc) or Modified Plank Knee to Elbox
Mayhem Moms
AMRAP 10 Minutes
20 Modified Tuck Jump
10 Pike Push Up OR Pike Shrugs
40 seconds of Modified Plank Knee to Elbox
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 9 Tempo Rear Foot Elevated Single Dumbbell Deadlift @2121 (left)
Minute 2: 9 Tempo Rear Foot Elevated Single Dumbbell Deadlift @2121 (right)
Minute 3: Rest
Athletes Notes
Demo Videos
Rear Foot Elevated Single Leg Single Dumbbell Deadlift
Although we set up similar to a Bulgarian split squat, remember these are a HINGING movement, not a squat.
TEMPO EXPLANATION
Standing tall to start, you will hinge down for 2 seconds, pause for 1 second in the bottom, take 2 seconds to return to standing tall and pause for 1 second at the top before beginning again.
Flow
0:00 – 1:00: 9 Tempo Rear Foot Elevated Single Dumbbell Deadlift (left)
1:00 – 2:00: 9 Tempo Rear Foot Elevated Single Dumbbell Deadlift (right)
2:00 – 3:00: Rest
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
Mayhem Moms
No modification, use a wall for balance assistance if needed.
Minimal: Guava (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
20 Box Jumps (24″/20″)
20 Dumbbell Push Press (2×50/35)
100ft Dumbbell Front Rack Carry (2×50/35)
Athletes Notes
Workout Strategy and Flow
Remember AMRAP means as many rounds and reps as possible in the 10 minute time frame.
Box Jump – steady movement here. We don’t have to go crazy fast, but we need to be confident in the box height that we can keep moving. Also, step down from these, no need to jump down and risk putting your Achilles at risk. You can still go fast by jump up, stepping down and repeating!
Dumbbell Push Press : Select a weight you feel confident that you can hit for 10 reps in a row, even under high heart rate. This will ensure you stay moving at the intended stimulus of this workout.
Dumbbell Front Rack Carry – keep your core tight and your elbows high here. We will perform these like we do shuttle runs (in 25ft sections):
Down 25ft, back 25ft, down 25ft, back 25ft.
Substitution
If you don’t have a box to jump to you may complete Tuck Jumps
If you don’t have space to complete 40 seconds of Dumbbell Front Rack Marches in place.
Mayhem Moms
AMRAP 10 Minutes
20 Modified Tuck Jump
20 Double Dumbbell Seated Strict Press
100ft Dumbbell Front Rack Carry – if you don’t feel comfortable walking with the weight then perform as 40 seconds of Dumbbell Front Rack Marches in place.
Accessory
()
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 21 (Optional) (2 Rounds for reps)
2 Sets:
1 Minute AMRAP Plank Rocks
…Immediately into….
1 Minute AMRAP Tuck Ups
-Rest 2:00 between sets-
Athletes Notes
Scoring
Score is reps accumulated in each set (plank rock reps + tuck up reps)
Workout Flow
0:00 – 1:00 Complete as many reps as possible of Plank Rocks
1:00 – 2:00 Complete as many reps as possible of Tuck Ups
2:00 – 4:00 Rest
4:00 – 5:00 Complete as many reps as possible of Plank Rocks
5:00 – 6:00 Complete as many reps as possible of Tuck Ups
Demo Videos
Plank Rocks – every time you rock forward is 1 rep.
Tuck Ups
if needed scale this to: Modified Tuck Ups
Scaled and Mayhem Mom Options
Complete Plank Rocks on your knees OR just hold Knee Plank for as many seconds as possible
Modified Tuck Ups or Perform as Modified Flutter Kick instead