Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Ankle Circles (each)
10 Calf Raises with 1 second pause at top of each rep
then
2 Rounds:
5 Samson Lunge Stretches (each)
5 Glute Bridges
10 second Single Leg Glute Bridge Hold (Each)
25 Line Hops or Single Unders
Athletes Notes
5 Minutes to work through as many rounds as you can.
Ankle Circles
Calf Raises
Samson Stretch
Glute Bridges
Single Leg Glute Bridge Hold
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 3 Minutes for 3 sets:
12 Bodyweight Walk Through Lunges (each)
*walk through lunge: forward lunge + reverse lunge is 1 rep. Complete all on 1 side before switching to other side.
Athletes Notes
Demo Video
Bodyweight Walk Through Lunge – Please take note that the video shows these as alternating but today we will do ALL reps on one side before switching to the other side.
reverse lunge + forward lunge is 1 rep.
Enjoy the rest you get in the remainder of the 3 minute window.
Flow
0:00 – 3:00 12 Bodyweight Walk Through Lunges (left) , 12 Bodyweight Walk Through Lunges (right)
3:00 – 6:00 Complete for set 2
6:00 – 9:00 Complete for set 3
Scaled
Every 3 Minutes for 3 sets:
24 Wall Assisted Split Squats (each)
Mayhem Moms
If you feel confident doing the movement as written, do it. 🙂 If you need to, complete 24 Bodyweight Split Squat (each) every set.
Bodyweight: The Search for Spock (4 Rounds for time)
4 Sets:
50 Forward and Backward Line Hops
20 second Side Plank (each)
50 Side to Side Line Hops
40 second Plank
-rest 1:00 between sets-
Athletes Notes
Workout Strategy and Flow
Think of this as cardio and core here. We will need to make up time on the line hops, since we can’t go any faster on the planks.
Aim to complete each plank unbroken if possible. Remember if you come down during the plank, the time will continue to run, but you are still responsible for accumulating the total 20 seconds OR 40 seconds required.
Demo Videos
Forward and Backward Line Hops
Side Plank
Side to Side Line Hops (aka our normal line hops)
Plank
Flow
50 Forward and Backward Line Hops, 20 second Side Plank (left), 20 second Side Plank (right), 50 Side to Side Line Hops, 40 seconds Plank
-rest 1:00-
50 Forward and Backward Line Hops, 20 second Side Plank (left), 20 second Side Plank (right), 50 Side to Side Line Hops, 40 seconds Plank
-rest 1:00-
50 Forward and Backward Line Hops, 20 second Side Plank (left), 20 second Side Plank (right), 50 Side to Side Line Hops, 40 seconds Plank
-rest 1:00-
50 Forward and Backward Line Hops, 20 second Side Plank (left), 20 second Side Plank (right), 50 Side to Side Line Hops, 40 seconds Plank
Scaled
4 Sets:
50 Step Jacks OR Object Toe Taps
20 second Knee Side Plank (each)
50 Step Jacks OR Object Toe Taps
40 second Knee Plank
-rest 1:00 between sets-
Mayhem Moms
4 sets
50 Slow and Controlled Line Hops
20 second Side Plank (each)
50 Slow and Controlled Line Hops
40 second Plank
-rest 1:00 between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 3 Minutes for 3 sets:
8 Dumbbell Walk Through Lunges (each)
*walk through lunge: reverse lunge + forward lunge is 1 rep. Complete all on 1 side before switching to other side.
Athletes Notes
Demo Video
Dumbbell Walk Through Lunges – Completing these as SINGLE dumbbell today. Can be held anyway you would like.
Please keep in mind that these are reverse lunge + forward lunge is 1 rep. Complete all 8 on one leg before switching to other leg.
Enjoy the rest you get in the remainder of the 3 minute window.
Flow
0:00 – 3:00 8 Dumbbell Walk Through Lunges (left) , 8 Dumbbell Walk Through Lunges (right)
3:00 – 6:00 Complete for set 2
6:00 – 9:00 Complete for set 3
Mayhem Moms
If you feel confident doing the movement as written, do it. 🙂 If you need to, complete 16 Dumbbell Split Lunge (each) every set.
Minimal: The Search for Spock (4 Rounds for time)
4 sets
50 Single Unders
50ft Single Dumbbell Farmers Carry (each) (50/35)
50 Double Unders
100ft Dumbbell Front Rack Carry (2×50/35)
-rest 1:00 between sets-
Click here for Double Under Tips/Tricks Video: youtube.com/watch?v=OK6V1U8CkIc
Athletes Notes
Workout Strategy and Flow
Be prepared for this to be grippy!!
Single Unders – Knock these out. Quick set of 50.
Single Dumbbell Farmers Carry – focus on not letting that weight weigh you down on one side. Use your core to keep you upright.
Double Unders – smooth set here. Ideally unbroken set of 50, break into 2 sets of 25 if needed. (No more than 1 break each set)
Double Dumbbell Front Rack Carry – these are in the front rack, so try to relax your grip as much as you can, but you must still keep hands around the handles.
Flow
50 Single Unders, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right), 50 Double Unders, 100ft Dumbbell Front Rack Carry
-rest 1:00-
50 Single Unders, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right), 50 Double Unders, 100ft Dumbbell Front Rack Carry
-rest 1:00-
50 Single Unders, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right), 50 Double Unders, 100ft Dumbbell Front Rack Carry
-rest 1:00-
50 Single Unders, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right), 50 Double Unders, 100ft Dumbbell Front Rack Carry
Substitution
Double Unders –> you can scale these by performing 100 Single Unders OR 50 Crossovers
If you don’t have the space for 50ft, you can do 20 seconds in place. If you don’t have the space for 100ft, you can do 40 seconds in place.
Mayhem Moms
4 sets
50 Slow and Controlled Line Hops
50ft Single Dumbbell Farmers Carry (each) (Complete as 20 second hold if needed)
50 Slow and Controlled Line Hops
100ft Double Dumbbell Front Rack Carry (complete as 40 second hold if needed)
-rest 1:00 between sets-