Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
30 seconds of Jumping Jacks
30 seconds of Cat Cow
Athletes Notes
Jumping Jacks
Cat Cow
Extended Warm Up/Accessory (Checkmark)
6:00 Clock
12 Reverse Snow Angels
3 Down Dog to Hand Release Push Up
6 Pause Single Leg Glute Bridge
3 Single Dumbbell Push Press into 3 Single Dumbbell Hang Snatch (Minimal Only) (each)
20 seconds of Box Jumps
20 seconds of Burpees
Athletes Notes
Reverse Snow Angels
Down Dog to Hand Release Push Up
Single Leg Glute Bridge
Single Dumbbell Push Press + Single Dumbbell Hang Snatch (minimal only)
Box Jump
Burpee Variations
Bodyweight Metcon
()
Bodyweight: Acai (Time)
For Time:
21 Single Arm X-Jump (no jump) (left)
21 Single Arm X-Jump (no jump) (right)
21 Burpee Box Jump Overs (24″/20″)
15 Single Arm X-Jump (no jump) (left)
15 Single Arm X-Jump (no jump) (right)
15 Burpee Box Jump Overs (24″/20″)
9 Single Arm X-Jump (no jump) (left)
9 Single Arm X-Jump (no jump) (right)
9 Burpee Box Jump Overs (24″/20″)
Time Cap: 15 Minutes
Athletes Notes
Time Cap
15 Minutes
Workout Strategy and Flow
Kinda like 24.1….but different 😜
This is a burpee workout. Don’t blow up. Find a steady pace you can hold. When you get to the 9s you can send it.
Single Dumbbell Hang Snatch : we need to complete all of these one ONE arm before we can complete on the other arm. So we are not alternating like the video shows. Going unbroken in the 21s is a trap…you’re gonna want to do it, but I am encouraging you not to. Break it into 11 (rest 3-5 seconds) and then the final 10 reps.
Burpee Box Jump Over : taking the burpees from 24.1 to a new level….by adding a box. Remember you do not have to stand up all the way on this. Just get up and over quickly.
Substitution
BURPEE BOX JUMP OVERS
I want you to find a box height that you can actually jump up and over. So if you are looking to scale the burpee box jump overs just due to being nervous about the height, scale the box and jump.
However if you need to scale that due to an injury, then you can perform as Burpee Box Step Over (completing to a slightly higher box than usual will give you more of a challenge).
If you don’t have a box at all and are looking for an alternative then perform Burpee Broad Jump ideally to a 4ft/3ft section.
Scaled
For Time:
21 Object Hang Snatch (left)
21 Object Hang Snatch (right)
21 Elevated Up Downs with NO Jump
15 Object Hang Snatch (left)
15 Object Hang Snatch (right)
15 Elevated Up Downs with NO Jump
9 Object Hang Snatch (left)
9 Object Hang Snatch (right)
9 Elevated Up Downs with NO Jump
Mayhem Moms
For Time:
21 Single Arm X-Jump No Jump (left)
21 Single Arm X-Jump No Jump (right)
21 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
15 Single Arm X-Jump No Jump (left)
15 Single Arm X-Jump No Jump (right)
15 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
9 Single Arm X-Jump No Jump (left)
9 Single Arm X-Jump No Jump (right)
9 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
Minimal Metcon
()
Minimal: Acai (Time)
For Time:
21 Dumbbell Hang Snatch (left)
21 Dumbbell Hang Snatch (right)
21 Burpee Box Jump Overs (24″/20″)
15 Dumbbell Hang Snatch (left)
15 Dumbbell Hang Snatch (right)
15 Burpee Box Jump Overs (24″/20″)
9 Dumbbell Hang Snatch (left)
9 Dumbbell Hang Snatch (right)
9 Burpee Box Jump Overs (24″/20″)
RX: (50/35)
Time Cap: 15 Minutes
Athletes Notes
Time Cap:
15 Minutes
Workout Strategy and Flow
Kinda like 24.1….but different 😜
This is a burpee workout. Don’t blow up. Find a steady pace you can hold. When you get to the 9s you can send it.
Single Dumbbell Hang Snatch : we need to complete all of these one ONE arm before we can complete on the other arm. So we are not alternating like the video shows. Going unbroken in the 21s is a trap…you’re gonna want to do it, but I am encouraging you not to. Break it into 11 (rest 3-5 seconds) and then the final 10 reps.
Burpee Box Jump Over : taking the burpees from 24.1 to a new level….by adding a box. Remember you do not have to stand up all the way on this. Just get up and over quickly.
Substitution
BURPEE BOX JUMP OVERS
I want you to find a box height that you can actually jump up and over. So if you are looking to scale the burpee box jump overs just due to being nervous about the height, scale the box and jump.
However if you need to scale that due to an injury, then you can perform as Burpee Box Step Over (completing to a slightly higher box than usual will give you more of a challenge).
If you don’t have a box at all and are looking for an alternative then perform Burpee Broad Jump ideally to a 4ft/3ft section.
Mayhem Moms
For Time:
21 Single Dumbbell Hang Snatch (left)
21 Single Dumbbell Hang Snatch (right)
21 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
15 Single Dumbbell Hang Snatch (left)
15 Single Dumbbell Hang Snatch (right)
15 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
9 Single Dumbbell Hang Snatch (left)
9 Single Dumbbell Hang Snatch (right)
9 Low Box/Plate Burpee Jump Overs or Elevated Burpee Step Overs
Acccessory
Bonus Stretching (No Measure)
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake Stretch
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 23 (Optional) (Time)
For Time:
60 V-Ups
30 Burpees
15 Leg Lifts
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 Video
V-Up
scale these to Tuck Ups or Modified Tuck Ups
Burpees
Leg Lifts
Scaled and Mayhem Moms Options
Tuck Ups or Modified Tuck Ups
Modified Burpee or Elevated Up Down with Jump
Complete Modified Flutter Kick in place of leg lifts.