Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock:
:30 High Knees
5 Dynamic Squat Stretches
5 Push Ups to Downward Dog Pose
5 Superman with Scapular Retraction
Athletes Notes
High Knees
Dynamic Squat Stretch
Push Up to Downward Dog
Supermans with Scapular Retraction
Bodyweight Metcon
()
Bodyweight: The Final Frontier (3 Rounds for time)
3 Sets:
20 Towel Rows or Banded Bent Over Rows*
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 2 minutes between sets-
RX+ Option: Kipping Pull Ups
*Repeat from April 17, 2023
Athletes Notes
Workout Strategy and Flow
Alrighty folks, this is 3 sets for time, so we need to be smart about how we approach each set.
Towel Rows or Banded Bent Over Row
You should only scale up to Kipping Pull Up if you have the skill to be able to do at least sets of 5-10 reps at a time.
Push Ups : There are going to be a total of 90 today. You do get rest in between the 3 sets of 30, but let’s be smart about how we attack these 30. I am wanting you to complete these by 5s or 10s. Your choice, but choose based on your skill level.
Sit Ups : This is your chance to make up some time. Go fast.
Air Squats : Blast those leggies. Go for unbroken OR 2 sets of 25 with a quick shake out in between.
Substitutions
Push Ups ——-> Incline Push Ups or Knee Push Ups
Scaled
3 Sets:
20 Towel Rows
30 Elevated Knee Push Ups
40 Quarter Sit Ups
50 Squat to Chair
-rest 2 minutes between sets-
Mayhem Moms
3 Sets:
20 Towel Rows or Banded Bent Over Row :
30 Incline Push Ups
40 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
50 Air Squats
-rest 2 minutes between sets-
Minimal Metcon
()
Minimal: The Final Frontier (3 Rounds for time)
3 Sets:
20 Crush Grip Dumbbell Bent Over Rows (50/35)
30 Push Ups
40 Sit Ups
50 Air Squats
-rest 2 minutes between sets-
*Repeat from April 17, 2023
Athletes Notes
Workout Strategy and Flow
Alrighty folks, this is 3 sets for time, so we need to be smart about how we approach each set.
Crush Grip Dumbbell Bent Over Row : this should be a dumbbell weight that you can consistely move through 20 reps unbroken. If you need to break, it should only be into 2 sets.
Push Ups : There are going to be a total of 90 today. You do get rest in between the 3 sets of 30, but let’s be smart about how we attack these 30. I am wanting you to complete these by 5s or 10s. Your choice, but choose based on your skill level.
Sit Ups : This is your chance to make up some time. Go fast.
Air Squats : Blast those leggies. Go for unbroken OR 2 sets of 25 with a quick shake out in between.
Substitutions
Push Ups ——-> Incline Push Ups or Knee Push Ups
Mayhem Moms
3 Sets:
20 Crush Grip Dumbbell Bent Over Row
30 Incline Push Ups
40 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
50 Air Squats
-rest 2 minutes between sets-
Acccessory
Cool Down (No Measure)
:30 Chest Stretch (each side)
:30 Couch Stretch (each side)
1:00 Chair Box Lat Stretch
Athletes Notes
Chest Stretch
Couch Stretch
Chair/Box Lat Stretch