Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Calf Raises
10 Reverse Snow Angels
5 Dynamic Squat Stretches
5 Cat Cows
Then 2 Rounds
30 Line Hops or Double Under
10 Air Squats
1 Renegade Row (Each)
Athletes Notes
Bodyweight Calf Raises
Reverse Snow Angels
Dynamic Squat Stretch
Cat Cow
Double Unders
Air Squats
Bodyweight Renegade Row – all one side OR Dumbbell Renegade Row
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
10 Bodyweight Single Arm Renegade Row (each)
-rest 90 seconds-
Athletes Notes
Demo Videos
Bodyweight Renegade Row – all one side
While there is no specific tempo or pause work here, we should still take each set with quality rather than aiming to go fast/for time.
Flow
10 Single Arm Bodyweight Renegade Row (left) , 10 Single Arm Bodyweight Renegade Row (right)
-rest 90 seconds-
10 Single Arm Bodyweight Renegade Row (left) , 10 Single Arm Bodyweight Renegade Row (right)
-rest 90 seconds-
10 Single Arm Bodyweight Renegade Row (left) , 10 Single Arm Bodyweight Renegade Row (right)
Scaled
3 sets:
10 Kneeling Bodyweight Renegade Row OR Elevated Bodyweight Renegade Row (each)
-rest 90 seconds-
Mayhem Moms
No modification, See Scaled options if needed.
Bodyweight: Papaya (Time)
For Time
50-40-30-20-10
Line Hops
Air Squats
Athletes Notes
Workout Strategy and Flow
If you have ever done “Annie” before with double unders and sit ups, this will be a similar feel except the double unders are completed as line hops and the sit ups have been changed to air squats.
We still want this to be FAST!!!!
Line Hops : stay moving here. if you have to take a break in the 50 and 40 rep range, make it super quick.
Air Squats : be sure that you are still going below parallel and standing tall at the top of each rep. Sometimes when we try to go really fast, we don’t perform these to the standard. Hold yourself accountable 🙂
Scaled
For Time
50-40-30-20-10
Object Toe Taps or Step Jacks
Squat to Chair
Mayhem Moms
For Time
50-40-30-20-10
Slow and Controlled Line Hops
Air Squats
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
10 Single Arm Dumbbell Renegade Row (each)
-rest 90 seconds-
Athletes Notes
Demo Videos
Single Arm Dumbbell Renegade Row
While there is no specific tempo or pause work here, we should still take each set with quality rather than aiming to go fast/for time.
Flow
10 Single Arm Dumbbell Renegade Row (left) , 10 Single Arm Dumbbell Renegade Row (right)
-rest 90 seconds-
10 Single Arm Dumbbell Renegade Row (left) , 10 Single Arm Dumbbell Renegade Row (right)
-rest 90 seconds-
10 Single Arm Dumbbell Renegade Row (left) , 10 Single Arm Dumbbell Renegade Row (right)
Mayhem Moms
No modification, drop to your knees if you need to 🙂
Minimal: Papaya (Time)
For Time
50-40-30-20-10
Double Under or Crossovers
Air Squats
Athletes Notes
Workout Strategy and Flow
If you have ever done “Annie” before with double unders and sit ups, this will be a similar feel except the sit ups have been changed to air squats.
We want this to be FAST!!!! With this in mind, it is important you complete a jump rope variation that allows you to move fast.
If you cannot complete these sets of jump rope unbroken with Double Unders or Single Under Crossovers , then we can allow 1 planned break in the 50 and 40 section, but anything more than that we should scale to Single Unders (see substitution section below)
Air Squats : be sure that you are still going below parallel and standing tall at the top of each rep. Sometimes when we try to go really fast, we don’t perform these to the standard. Hold yourself accountable 🙂
Substitution
Scaling to Single Unders , our rep count will be 100-80-60-40-20
Mayhem Moms
For Time
50-40-30-20-10
Slow and Controlled Line Hops
Air Squats
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 22 (Optional) (4 Rounds for time)
4 sets:
10 Oblique Tuck Ups (Left)
10 Oblique Tuck Ups (Right)
10 Strict Sit Ups
-Rest 1:00 between sets –
Athletes Notes
Scoring
We are scoring the time it takes us to complete each set.
Workout Strategy
Each of these sets should be “fast pace” style, aiming to get a repeatable and consistent time across the 3 sets.
Flow
20 Oblique Tuck Ups (Left), 20 Oblique Tuck Ups (Right), 20 Strict Sit Ups
-rest 1:00-
20 Oblique Tuck Ups (Left), 20 Oblique Tuck Ups (Right), 20 Strict Sit Ups
-rest 1:00-
20 Oblique Tuck Ups (Left), 20 Oblique Tuck Ups (Right), 20 Strict Sit Ups
Demo Videos
Oblique Tuck Up
Strict Sit Up
scale to Sit Ups if needed
Scaled and Mayhem Moms
Complete Knee Side Plank + Leg Lift in place of the oblique tuck ups
Quarter Sit Ups or PhysioBall Sit Ups