Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
10 Front to Back Leg Swings (each)
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Low Bear Crawl
50ft Shuttle Run
10 Box Step Ups (total)
Athletes Notes
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps
Front to Back Leg Swings
High Knees
Butt Kicks
Lateral Shuffle
Bear Crawl
Box Step Up
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Bodyweight + Minimal: The Voyage Home (AMRAP – Rounds and Reps)
AMRAP 20 minutes @ 70% effort
3 minute Jog
30 Box Jump Overs (24″/20″)
2 minute Jog
20 Supermans
1 minute Jog
10 Wall Facing Handstand Shoulder Taps OR Pike Shoulder Taps (L+R=1)
Athletes Notes
Workout Strategy and Flow
This is meant to be completed at a 70% effort (aka a moderate pace).
I purposely used the word “jog” and not run. Think of this as more of a easy, conversational pace. It should not spike your heart rate or cause you to be out of breath. Just easy movement.
Box Jump Over – practice your breathing here. This is the best opportunity to work on finding a comfortable pace on these. Remember these are jump overs which means you don’t have to stand up at the top of the rep, just get over to the other side of the box.
Supermans – again moderate pace on these. Don’t get sloppy.
Handstand Shoulder Taps Wall Facing OR Pike Shoulder Taps – getting inverted today. Have fun with this 🙂
Scaled
AMRAP 20 minutes @ 70% effort
3 minute Standing Marches
30 Step Up to Surface
2 minute Standing Marches
20 Supermans OR Alternating Birddog
1 minute Standing Marches
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
AMRAP 20 minutes @ 70% effort
3 minute Jog OR Easy Skipping in Place
30 Modified Tuck Jump
2 minute Jog OR Easy Skipping in Place
20 Alternating Birddog
1 minute Jog OR Easy Skipping in Place
10 Pike Shoulder Taps OR Bear Crawl Alternating Shoulder Taps (L+R=1)