Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
10 Prone IYTs
10 Pike Shrugs
3 Inchworms to Push Up
10 Single Leg RDLs (each)
3 Dumbbell Snatch (each) **minimal only
Athletes Notes
6 Minutes to work through as many rounds as you can.
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Pike Shrugs
Inchworm to Pushup
Bodyweight Single Leg RDL
Dumbbell Snatch (minimal only)
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
5 Banded Strict Press into 20 second Banded Overhead Hold
OR
5 Pike Push Ups into 20 second Pike Hold
-rest 90 seconds between sets-
(RX+ Option: 5 Kipping Handstand Push Ups into 20 second Handstand Hold)
Athletes Notes
Demo Videos
On your 5th rep, stay at the top of the rep and hold. Think about strong shoulder positions and using your core to stabilize yourself.
Banded Strict Press into Banded Overhead Hold
Pike Push Up into Pike Hold
RX+ Option: Kipping Handstand Push Up into Handstand Hold
Flow
5 Pike Push Ups into 20 second Pike Hold
-rest 90 seconds-
5 Pike Push Ups into 20 second Pike Hold
-rest 90 seconds-
5 Pike Push Ups into 20 second Pike Hold
Substitution
Can alter the Pike Push Ups to Pike Shrugs if needed
Scaled
Complete the Banded Version
OR
5 Cat Cow into 20 Second Bear Hover Hold
Mayhem Moms
Pike Push Up OR Pike Shrugs into Pike Hold
Bodyweight: Reba McEntire (Time)
For Time:
40-20-10
X-Jumps
Strict Sit Ups
Athletes Notes
Workout Strategy and Flow
This is a for time workout, similar to yesterday BUT you can expect it to go by much quicker.
X-Jumps – These are alternating every rep, and every arm counts as a rep. Think about completing an invisible dumbbell snatch each time. It should be a hinge at the hips, NOT a squat.
Keep in mind: The strict sit ups are going to fatigue your core which will be noticeable in the 20 and 10.
Strict Sit Up : reminder that this movement is with your arms crossed, and your legs straight. It really isolates the core so you cannot use your arms for momentum. ALL CORE BABY! If you need to scale back, see the substitution section below.
FLOW
A helpful way to remember this flow is cut the number in half each time you complete a round.
40 X-Jumps, 40 Strict Sit Ups, 20 X-Jumps, 20 Strict Sit Ups, 10 X-Jumps, 10 Strict Sit Ups
Substitution
If jumping bothers you during the X-Jumps, you may scale to X-Jump No Jump
You can scale the strict sit ups to Straight Leg Situp OR Sit Ups ; Challenge yourself but be sure you can do at least 15+ without stopping.
Backpack Option
For Time:
40-20-10
Backpack Ground to Overhead
Backpack Sit Up
Scaled
For Time:
40-20-10
Object Alternating Hang Snatch
Quarter Sit Ups
Mayhem Moms
For Time:
40-20-10
X-Jumps – If jumping bothers you complete X-Jump No Jump
Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
5 Single Dumbbell Push Press into 20 second Overhead Hold (each)
-rest 90 seconds between sets-
Athletes Notes
Demo Video
Single Dumbbell Push Press into Isolateral Overhead Dumbbell HOLD – do not walk. Just stand there and focus on shoulder stability and a strong/tight core.
Flow
5 Single Dumbbell Push Press into 20 second Overhead Hold (left)…then 5 Single Dumbbell Push Press into 20 second Overhead Hold (right)
-rest 90 seconds-
5 Single Dumbbell Push Press into 20 second Overhead Hold (left)…then 5 Single Dumbbell Push Press into 20 second Overhead Hold (right)
-rest 90 seconds-
5 Single Dumbbell Push Press into 20 second Overhead Hold (left)…then 5 Single Dumbbell Push Press into 20 second Overhead Hold (right)
Mayhem Moms
No modification, complete as Seated Dumbbell Strict Press with single arm each time if needed
Minimal: Reba McEntire (Time)
For Time:
40-20-10
Dumbbell Snatches (50/35)
Strict Sit Ups
Athletes Notes
Workout Strategy and Flow
This is a for time workout, similar to yesterday BUT you can expect it to go by much quicker.
Dumbbell Snatch – this should be completed at a weight that you don’t hesitate to pick up off the floor. These are alternating every rep, and every arm counts as a rep. Use the hips to power the dumbbell up and overhead. Remember BOTH heads of the dumbbell must touch the ground between every rep.
Note about the weight: this is intended to be a quicker workout, so you should select a weight that you can do at least 10-15+ reps non-stop
The strict sit ups are going to fatigue your core which will be noticeable in the 20 and 10.
Strict Sit Up : reminder that this movement is with your arms crossed, and your legs straight. It really isolates the core so you cannot use your arms for momentum. ALL CORE BABY!!!!! If you need to scale back, see the substitution section below.
FLOW
A helpful way to remember this flow is cut the number in half each time you complete a round.
40 Snatches, 40 Strict Sit Ups, 20 Snatches, 20 Strict Sit Ups, 10 Snatches, 10 Strict Sit Ups
Substitution
You can scale the strict sit ups to Straight Leg Situp OR Sit Ups ; Challenge yourself but be sure you can do at least 15+ without stopping.
Mayhem Moms
For Time:
40-20-10
Dumbbell Snatch OR Single Dumbbell Hang Snatch
Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
Bonus Stretching (No Measure)
2 rounds:
:30 Bicep Wall Stretch (each)
1:00 Seal Stretch
Athletes Notes
Bicep Wall Stretch
Seal Stretch