Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
3 Toe Touch Stretches (pause for 2 seconds at bottom)
5 Samson Lunges (each)
10 Pike Shrugs
—
Then Complete:
2 Rounds
30 second Run
30 second Walk
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Toe Touch Stretch
Samson Lunge Stretches
Pike Shrugs
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 3 sets
6 Pause Pike Push Ups or 10 Pause Banded Strict Press*
20 second Copenhagen Hold (each)
RX+ Option: Pause Handstand Push Up
*Pause for 2 seconds at top of rep.
Athletes Notes
Demo Videos
Pike Push Up or Banded Strict Press – pause for 2 seconds at the top overhead. Be sure you stay in control
RX+ Option is either 6 Kipping Handstand Push Up OR Strict Handstand Push Up …You must still pause for 2 seconds at the top of the rep.
Full Copenhagen Plank – these are definitely more challenging than they look, especially with your shoulders being fatigued from the press. We are working on our adductors and our core in this movement.
scale to Half Copenhagen Plank if needed to reduce amount of weight you are holding up.
Flow
0:00 – 2:00 6 Pause Pike Push Ups, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right). Rest remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Substitution
If you dont quite have the strength for the pressing movements listed (yet) then complete as Pike Shrugs
Scaled
Every 2 minutes x 3 sets
10 Pause Banded Strict Press
20 second Knee Side Plank (each)
Mayhem Moms
No modification
Bodyweight: Lychee (4 Rounds for time)
4 sets
15 Jumping Air Squats
60 second Run @ Fast Pace
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Jumping Air Squats : We only have 15 at a time today. My challenge to you is to complete all 15 UNBROKEN. That way you can get to the run quickly.
We are completing the run at a fast pace that will not be the same speed for everyone BUT it should feel the same for everyone. When I say fast pace, it should a challenging pace but shouldn’t be a sprint. This pace shouldn’t be something you could hold for longer than 6-10 minutes.
You get 2 minutes to recover so bring a higher intensity today.
Substitution
Run –> Even if you are “bad” at running. DO IT. Even if it doesn’t feel “fast”, use today to challenge yourself, wherever you are at today.
If the weather doesn’t allow you to run, then you can complete 60 seconds of FAST paced High Knees
Backpack Option
4 sets
10 Backpack Squat Clean (no jerk)
60 second Backpack Run @ Fast Pace
-rest 2:00 between sets-
Scaled
4 sets
15 Squat to Chair – if you feel comfortable, raise onto your toes when you stand up from the squat
60 second Standing Marches @ Fast Pace
-rest 2:00 between sets-
Mayhem Moms
4 sets
15 Air Squat with Rise
60 second High Knees to Lateral Shuffle or Skipping in Place @ Fast Pace —go at a pace that challenges you BUT don’t lose control. If this is an area you are still working on, then just work for 60 seconds at more of a slow/moderate pace.
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 minutes x 3 sets
10 Pause Dumbbell Crush Grip Z-Press*
20 second Copenhagen Hold (each)
*Pause for 2 seconds at top of rep
Athletes Notes
Demo Videos
Crush Grip Seated Dumbbell Z-Press – pause for 2 seconds at the top overhead. Be sure you have control of the weight you select.
Full Copenhagen Plank – these are definitely more challenging than they look, especially with your shoulders being fatigued from the Z-press. We are working on our adductors and our core in this movement.
scale to Half Copenhagen Plank if needed to reduce amount of weight you are holding up.
Flow
0:00 – 2:00 10 Pause Dumbbell Crush Grip Z-Press, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right). Rest remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Mayhem Moms
No modification
Minimal: Lychee (4 Rounds for time)
4 sets
10 Alternating Single Dumbbell Squat Cleans (50/35)
60 second Run @ Fast Pace
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Alternating Dumbbell Squat Cleans – these are not seen very often. This is a single dumbbell movement. Transition of the dumbbell is important, you want to feel comfortable doing this.
Select a weight that you feel confident you can do 10 unbroken with. We want to spend minimal time on the dumbbell so we can get to the run
We are completing run at a fast pace that will not be the same speed for everyone BUT it should feel the same for everyone. When I say fast pace, it should a challenging pace but shouldn’t be a sprint. This pace shouldn’t be something you could hold for longer than 6-10 minutes.
You get 2 minutes to recover so bring a higher intensity today.
Substitution
Run –> Even if you are “bad” at running. DO IT. Even if it doesn’t feel “fast”, use today to challenge yourself, wherever you are at today.
If the weather doesn’t allow you to run, then you can complete 60 seconds of FAST paced High Knees
Mayhem Moms
4 sets
10 Alternating Dumbbell Squat Cleans
60 second High Knees to Lateral Shuffle or Skipping in Place @ Fast Pace —go at a pace that challenges you BUT don’t lose control. If this is an area you are still working on, then just work for 60 seconds at more of a slow/moderate pace.
-rest 2:00 between sets-
Acccessory
Cool Down (No Measure)
:30 Seal Stretch
:30 Couch Stretch (each)
:30 Pigeon Stretch (each)
-repeat if you have additional time-
Athletes Notes
Seal Stretch
Couch Stretch
Pigeon 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 24 (Optional) (Checkmark)
3 Sets:
(40 seconds on/20 seconds off)
– Side Plank (left)
– Side Plank (right)
– Plank
No additional rest between sets
Athletes Notes
Workout Flow
0:00 – 0:40 Side plank (Left)
0:40 – 1:00 Rest
1:00 – 1:40 Side Plank (right)
1:40 – 2:00 Rest
2:00 – 2:40 Plank
2:40 – 3:00 Rest
3:00 – 3:40 Side plank (Left)
3:40 – 4:00 Rest
4:00 – 4:40 Side Plank (right)
4:40 – 5:00 Rest
5:00 – 5:40 Plank
5:40 – 6:00 Rest
6:00 – 6:40 Side plank (Left)
6:40 – 7:00 Rest
7:00 – 7:40 Side Plank (right)
7:40 – 8:00 Rest
8:00 – 8:40 Plank
8:40 – 9:00 Rest
Demo Videos
Side Plank
Plank
Scaled and Mayhem Moms Options
Knee Side Plank OR Full Side Plank with ankles crossed
Knee Plank