Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds
20 seconds of Jumping Jacks
10 SLOW Cat Cows
5 Thread the Needles (each)
5 Single Leg RDLs
Then: 2 Rounds
5 Step Back Lunges OR Single Dumbbell Clean and Jerks (each)
3 Pike Push Ups OR 3 Single Dumbbell Push Press (each)
Athletes Notes
Jumping Jacks
Cat Cow
Thread the Needle
Bodyweight Single Leg RDL
Step Back Lunge
Single Dumbbell Clean and Jerk
Pike Push Up
Single Dumbbell Push Press
Bodyweight + Minimal: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 40 second Copenhagen Hold (left)
Minute 2: 40 second Copenhagen Hold (right)
Minute 3: Rest
Athletes Notes
Demo Video
Full Copenhagen Hold ; scale to Half Copenhagen Plank if needed
Flow
0:00 – 0:40 Copenhagen Hold (left)
0:40 – 1:00 Rest
1:00 – 1:40 Copenhagen Hold (right)
1:40 – 2:00 Rest
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Scaled and Mayhem Moms
If you cannot complete the full or half Copenhagen hold, scale to Knee Side Plank + Leg Lift
Bodyweight Metcon
()
Bodyweight: The Undiscovered Country (Time)
For Time:
20 No Push-Up Burpees
20 Split Squats (each)
20 No Push-Up Burpees
20 Broad Jumps (4ft/3ft)
20 No Push-Up Burpees
20 Pike Push Ups or Kipping HSPU
20 No Push-Up Burpees
Athletes Notes
Workout Strategy and Flow
No Push Up Burpee a.k.a. Up Downs : we have had a lot of push ups this week, so we are still getting the cardio from the burpee, just omitting the typical chest and thighs touching the ground requirement. Still need you to jump at the top of the rep.
Split Squats – aka static lunge. Both feet stay on the ground. Complete 20 all on 1 side before you do 20 on the other.
Broad Jumps – we want to be explosive with every rep. Our RX measurement will be a 4ft jump for men and 3ft for women. If you don’t have space to jump multiple reps in a straight line, that’s okay, just jump, turn around and jump back to where you started.
Pike Push Up OR Kipping Handstand Push Up – your shoulders are going to be a bit tired from the 60 no-push up burpees that you did before this. Be smart heading into these 20 with a strategy. Think 7-7-6 or even smaller numbers like 5-5-5-5.
Substitution
If you don’t have the pike push up or handstand push up skill yet, scale to Pike Shrugs OR Pike Shoulder Taps (L+R=1)
Backpack Option
20 No Push Up Burpee a.k.a. Up Downs
20 Backpack Clean (no jerk)
20 No Push Up Burpee a.k.a. Up Downs
20 Backpack Clean and Jerk – perform these from the hang position
20 No Push Up Burpee a.k.a. Up Downs
20 Backpack Shoulder to Overhead
20 No Push Up Burpee a.k.a. Up Downs
M30 Scaled
For Time:
20 Elevated Up Down with Jump
20 Wall Assisted Split Squats (each)
20 Elevated Up Down with Jump
20 Modified Tuck Jump
20 Elevated Up Down with Jump
20 Cat Cow
20 Elevated Up Down with Jump
Mayhem Moms
For Time:
20 No Push Up Burpee a.k.a. Up Downs
20 Wall Assisted Split Squats (each)
20 No Push Up Burpee a.k.a. Up Downs
20 Modified Tuck Jump
20 No Push Up Burpee a.k.a. Up Downs
20 Pike Shrugs
20 No Push Up Burpee a.k.a. Up Downs
Minimal Metcon
()
Minimal: The Undiscovered Country (Time)
For Time:
20 No Push-Up Burpees
20 Dumbbell Power Cleans (2×50/35)
20 No Push-Up Burpees
20 Dumbbell Hang Power Clean & Jerks (2×50/35)
20 No Push-Up Burpees
20 Dumbbell Push Press (2×50/35)
20 No Push-Up Burpees
Athletes Notes
Workout Strategy and Flow
You need to use the same 2 dumbbells across the entire workout. So if your limiting factor is the overhead portion from the jerks and push press, you still need to use the same weight for the dumbbell power cleans.
Choose your weight wisely. You should be able to complete each dumbbell movement in no more than 3 sets. So think 7-7-6.
No Push Up Burpee a.k.a. Up Downs : we have had a lot of push ups this week, so we are still getting the cardio from the burpee, just omitting the typical chest and thighs touching the ground requirement. Still need you to jump at the top of the rep.
Dumbbell Power Clean – you are required to touch 1 head of each dumbbell to the ground every rep.
Dumbbell Hang Power Clean + Jerks – notice these are from the hang. So you don’t have to touch the ground. If you need to perform a push press here because you don’t quite have the push jerks yet, that’s okay 🙂
Dumbbell Push Press – Last 20 movements with the dumbbells here. PUSH IT. You can do it.
Mayhem Moms
For Time:
20 No Push Up Burpee a.k.a. Up Downs
20 Dumbbell Power Clean OR Double Dumbbell Hang Power Clean
20 No Push Up Burpee a.k.a. Up Downs
20 Dumbbell Hang Power Clean + Jerks – Perform this as a strict press or push press if you need to.
20 No Push Up Burpee a.k.a. Up Downs
20 Seated Dumbbell Strict Press
20 No Push Up Burpee a.k.a. Up Downs
Accessory
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