Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Round of
20 Tibialis Raises
20 seconds of Gorilla Arm Swings
5 Inchworms to Double Push Up
…then into..
2 rounds
10 Ankle Circles (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
50ft Shuttle Run
5 Jumping Air Squats or Goblet Squats
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries
Gorilla Arm Swings
Inchworm with Double Push Up
Dynamic Squat Stretch
Jumping Air Squat OR Dumbbell Goblet Squat
Ankle Circles
Walk Forwards on Toes
—-same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 3 sets
5 Tempo Chin Up or 5 Tempo Supinated Towel Rows or Tempo Supinated Banded Bent Over Rows @2121
Athletes Notes
Demo Videos
Chin Ups OR
Supinated Towel Row OR
Supinated Banded Bent Over Row
TEMPO EXPLANATION
2 seconds up, 2 second pause at top, 2 seconds down, 2 second pause at bottom
Flow
0:00 – 2:00 8 Tempo Supinated Towel Rows @2121; rest the remainder
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Mayhem Mom
No modifications here
Bodyweight: Shania Twain (5 Rounds for reps)
EMOM 15 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Hand Release Push Ups
Minute 2: Jumping Air Squats
Minute 3: Shuttle Run (50ft)
*No additional rest between sets
Athletes Notes
Scoring
During your 20 second rest/transition, I recommend you write down your reps.
The scoring is 5 sets. Each set you will add up your hand release push up + jumping air squat + shuttle run reps.
Workout Strategy and Flow
Still in the middle of our Mini Murph Prep build up. This is a different style of Murph prep but will still help us work on high volume pushing, squatting and running.
EMOM = Every minute on the minute. And in this style workout you will complete 40 seconds of work within the minute then have a mandatory 20 second rest and transition.
Please note that there is NO additional rest minute built in. So it will be steady movement for 15 minutes, aside from the 20 seconds of rest/transition each minute.
Hand Release Push Ups : don’t come out too hot here. Just think about smooth and steady movement.
Jumping Air Squats : I would recommend quick sets of 10.
Shuttle Run : remember down 25ft and back 25ft is considered 1 rep. If your 40 seconds ends and you are only 25ft down, that will not be considered a rep.
Substitution
Hand Release Push Ups on your Knees OR Knee Push Ups OR Incline Push Ups
Shuttle Run –> 40 seconds of Skater Side Jumps OR High Knees to Lateral Shuffle
Backpack Option
EMOM 15 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Backpack Push Ups
Minute 2: Jumping Air Squats
Minute 3: Backpack Shuttle Run (50ft)
Scaled
EMOM 15 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Elevated Knee Push Ups
Minute 2: Squat to Chair
Minute 3: Step Jacks
Mayhem Moms
EMOM 15 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Knee Push Ups OR Incline Push Ups
Minute 2: Air Squat with Rise
Minute 3: Controlled Skater Side Jumps OR High Knees to Lateral Shuffle
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 2 minutes x 3 sets
8 Tempo Supinated Grip Dumbbell Bent Over Row @2121
Athletes Notes
Demo Videos
Double Dumbbell Supinated Bent Over Rows
TEMPO EXPLANATION
2 seconds up, 2 second pause at top, 2 seconds down, 2 second pause at bottom
Flow
0:00 – 2:00 8 Tempo Supinated Grip Dumbbell Bent Over Row @2121; rest the remainder
2:00 – 4:00 Complete set 2
4:00 – 6:00 Complete set 3
Mayhem Moms
No modifications here
Minimal: Shania Twain (5 Rounds for reps)
EMOM 15 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Dumbbell Push Ups (2×50/35)
Minute 2: Dumbbell Goblet Squats (50/35)
Minute 3: Shuttle Run (50ft)
*No Additional rest between sets
Athletes Notes
Scoring
During your 20 second rest/transition, I recommend you write down your reps.
The scoring is 5 sets. Each set you will add up your dumbbell push up + goblet squat + shuttle run reps.
Workout Strategy and Flow
Still in the middle of our Mini Murph Prep build up. This is a different style of Murph prep but will still help us work on high volume pushing, squatting and running.
EMOM = Every minute on the minute. And in this style workout you will complete 40 seconds of work within the minute then have a mandatory 20 second rest and transition.
Please note that there is NO additional rest minute built in. So it will be steady movement for 15 minutes, aside from the 20 seconds of rest/transition each minute.
Dumbbell Push Ups : these will create a bit of a deficit and force us to practice push ups with a neutral grip instead of flat palms
Dumbbell Goblet Squat : Expect for these to be a shoulder burner as well, especially going from the push ups into these. You don’t have to be super fast with these reps, just stay steady for 40 seconds.
Shuttle Run : remember down 25ft and back 25ft is considered 1 rep. If your 40 seconds ends and you are only 25ft down, that will not be considered a rep.
Substitution
Hand Release Push Ups on your Knees OR Knee Push Ups OR Incline Push Ups
Shuttle Run –> 40 seconds of Skater Side Jumps OR High Knees to Lateral Shuffle
Mayhem Mom
EMOM 15 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Knee Push Ups OR Incline Push Ups – if you feel comfortable you can also do Dumbbell Push Ups
Minute 2: Dumbbell Goblet Squat
Minute 3: Controlled Skater Side Jumps OR High Knees to Lateral Shuffle