Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
10 Reverse Snow Angels
5 Bird Dogs (each)
20 seconds Tuck Ups
Athletes Notes
Reverse Snow Angels
Birddog
Tuck Ups or Modified Tuck Ups
Bodyweight Metcon
()
Bodyweight: Faith Hill (3 Rounds for reps)
Tabata
8 sets (20 seconds on, 10 seconds off)
No Push-Up Burpees
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Plank Knee to Elbow
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Tuck Ups
Athletes Notes
Scoring
Set 1 = TOTAL No Push Up Burpees
Set 2 = TOTAL Plank Knee to Elbow (L+R=1)
Set 3 = TOTAL Tuck Ups
Workout Strategy and Flow
Take this workout as easy or as fast paced as you want. Remember it is Thursday, so if you want to just move steady and more active recovery style, do it. If you want to hit it hard because you feel good, do it.
No Push Up Burpees aka Up Downs : due to the volume of push ups we have seen/will see this week, we will NOT be touching our chest to the ground for these burpees. Just jump back or step back into that high plank position and then stand tall, jump, and clap.
Plank Knee to Elbow : L+R=1 here on these. Smooth and steady, it’s only 20 seconds.
Tuck Ups can scale to Modified Tuck Ups if you need to.
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many No Push Up Burpees as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many No Push Up Burpees as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many No Push Up Burpees as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many No Push Up Burpees as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many No Push Up Burpees as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many No Push Up Burpees as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many No Push Up Burpees as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many No Push Up Burpees as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Plank Knee to Elbow
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Tuck Ups
Scaled
Tabata 8 rounds (:20 on/:10 off) of:
Elevated Up Down with Jump
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Plank Knee to Elbow
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Flutter Kick
Mayhem Mom
Tabata 8 rounds (:20 on/:10 off) of:
No Push Up Burpees aka Up Downs
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Plank Knee to Elbow
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Flutter Kick
Minimal Metcon
()
Minimal: Faith Hill (3 Rounds for reps)
Tabata
8 sets (20 seconds on, 10 seconds off)
No Push-Up Burpees
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Dumbbell Farmer Carry Marches (2×50/35)
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Tuck Ups
Athletes Notes
Scoring
Set 1 = TOTAL No Push Up Burpees
Set 2 = TOTAL Dumbbell Farmer Carry Marches (L+R=1)
Set 3 = TOTAL Tuck Ups
Workout Strategy and Flow
Take this workout as easy or as fast paced as you want. Remember it is Thursday, so if you want to just move steady and more active recovery style, do it. If you want to hit it hard because you feel good, do it.
No Push Up Burpees aka Up Downs : due to the volume of push ups we have seen/will see this week, we will NOT be touching our chest to the ground for these burpees. Just jump back or step back into that high plank position and then stand tall, jump, and clap.
Double Dumbbell Farmer’s Carry Marches : this is going to be grippy. Choose a weight you can confidently do 20 seconds of marches each time. If you HAVE to set it down during the 20 seconds in the final couple sets, that’s okay. Just make it quick.
Tuck Ups can scale to Modified Tuck Ups if you need to.
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many No Push Up Burpees as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many No Push Up Burpees as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many No Push Up Burpees as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many No Push Up Burpees as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many No Push Up Burpees as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many No Push Up Burpees as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many No Push Up Burpees as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many No Push Up Burpees as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Dumbbell Farmer Carry Marches
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Tuck Ups
Mayhem Mom
Tabata 8 rounds (:20 on/:10 off) of:
No Push Up Burpees aka Up Downs
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Double Dumbbell Farmer’s Carry Marches
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Modified Flutter Kick
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Cat Cow
1:00 Upward to Downward Dog Transitions
Walk forward into 1:00 Toe Touch Stretch
1:00 Crossleg Forward Fold (Left)
1:00 Crossleg Forward Fold (Right)
1:00 Frog Stretch
1:00 Seal Stretch
Athletes Notes
Cat Cow
Downward Dog to Upward Dog Transition
Toe Touch Stretch
Elbow to Floor Stretch with Rotation
Cross Leg Forward Fold
Frog Stretch
Seal Stretch