Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock:
5 Donkey Kicks (each)
10 Single Leg Glute Bridge (each)
10 Second Bottom of the Squat Hold
20 Line Hops or Single Unders
Athletes Notes
Donkey Kick
Single Leg Glute Bridge Hold
Bottom of Squat Hold
Bodyweight + Minimal: Strength (Checkmark)
Use this as a Primer
3 Rounds for Quality
10 Alternating Pause Cossack Squat
20 second Calf Raise Hold
Athletes Notes
Demo Videos
Cossack Squat – these are alternating every rep
Calf Raise Hold – this will not only allow us to work on our balance but also it will warm up our calves for the metcon.
Flow
10 Alternating Pause Cossack Squat, 20 second Calf Raise Hold, 10 Alternating Pause Cossack Squat, 20 second Calf Raise Hold, 10 Alternating Pause Cossack Squat, 20 second Calf Raise Hold
Scaled
3 Rounds for Quality
10 Wall Assisted Cossack Squat OR Just Squat to Chair
10 second Calf Raise Hold – holding onto a wall if needed
Mayhem Moms
No modifications
Bodyweight Metcon
()
Bodyweight: Carrie Underwood (3 Rounds for reps)
3 sets:
AMRAP 3 Minutes
100 Line Hops
20 Glute Bridges
Max Bodyweight Walking Lunges in the time remaining
-rest 90 seconds between sets-
RX+ Option: add a band around the knees for Glute Bridges
Athletes Notes
Scoring
Only score the reps of the bodyweight walking lunges accumulated in time remaining.
Workout Strategy and Flow
Please keep in mind that you need at least 1 minute remaining to complete the walking lunges
Line Hops : These are your typical side to side line hops. We need to boot scoot boogie our way through these 100 to get closer to the walking lunges. These reps won’t be counted in our score today. If you need to, take a planned break at the 50 rep mark, shake it out, and get back to it.
Glute Bridges : smooth and steady here and squeeze your booty at the top of each rep. If you have access to a monster band to place around your knees, complete these with the band on for added resistance.
Bodyweight Walking Lunge : ditch the dumbbells here and bust out walking lunges. These are the only part of the workout that count for reps, so work hard to get here!!!
FLOW
0:00 – 3:00 100 Line Hops, 20 Glute Bridges, and then max Bodyweight Walking Lunges
3:00 – 4:30 Rest
4:30 – 7:30 Repeat for set 2
7:30 – 9:00 Rest
9:00 – 12:00 Repeat for set 3
Substitution
If you don’t have room to do walking lunges, complete as Bodyweight Forward Lunges
Scaled
3 sets:
AMRAP 3 Minutes
100 Line Hops
20 Glute Bridges
Max Wall Assisted Step Back Lunges in the time remaining
-rest 90 seconds between sets-
Mayhem Moms
3 sets:
AMRAP 3 Minutes
100 Object Toe Taps
20 Glute Bridges
Max Bodyweight Walking Lunge in the time remaining
-rest 90 seconds between sets-
Minimal Metcon
Minimal: Carrie Underwood (3 Rounds for reps)
3 sets:
AMRAP 3 Minutes
100 Double Unders
20 Dumbbell Hang Power Cleans (2×50/35)
Max Bodyweight Walking Lunges in the time remaining
-rest 90 seconds between sets-
Athletes Notes
Scoring
Only score the reps of the bodyweight walking lunges accumulated in time remaining.
Workout Strategy and Flow
When selecting your weights and jump rope version, please keep in mind that you need at least 1 minute remaining to complete the walking lunges.
Double Unders : you need to be sure you have this skill. There is not much time to mess up. If you need to, take a planned break at the 50 rep mark, shake it out, and get back to it.
Double Dumbbell Hang Power Clean : your grip is going to be fatigued heading into this. So keep that in mind when selecting a weight. Your goal with this weight should be to complete 2 sets of 10, with only a 3-5 second break between.
Bodyweight Walking Lunge : ditch the dumbbells here and bust out walking lunges. These are the only part of the workout that count for reps, so work hard to get here!!!
FLOW
0:00 – 3:00 100 Double Unders, 20 Dumbbell Hang Power Cleans, and then max Bodyweight Walking Lunges
3:00 – 4:30 Rest
4:30 – 7:30 Repeat for set 2
7:30 – 9:00 Rest
9:00 – 12:00 Repeat for set 3
Substitution
Double Unders can be scaled to either 100 Single Under Crossovers OR 200 Single Unders
If you don’t have room to do walking lunges, complete as Bodyweight Forward Lunges
Mayhem Moms
3 sets:
AMRAP 3 Minutes
100 Slow and Controlled Line Hops
20 Double Dumbbell Hang Power Clean
Max Bodyweight Walking Lunge in the time remaining
-rest 90 seconds between sets-
Cool Down (No Measure)
1 Minute Walk
into
:30 Wall Calf Stretch (each)
:30 Crossleg Forward Fold (each)
-repeat stretches if you have time-
Athletes Notes
Calf Stretch on Wall
Cross Leg Forward Fold