Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Thread the Needles (each)
10 Alternating Crab Reaches
5 Elbow to Floor Lunge Stretch (each)
10 Alternating Box Step Ups
Athletes Notes
Thread the Needle
Alternating Crab Reach
Elbow to Floor Stretch with Rotation
Box Step Up
Strength is second today 🙂 (No Measure)
Changing it up and doing our strength second today
Going to be more difficult after the workout today.
Bodyweight Metcon
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Bodyweight: Loretta Lynn (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
40 second Pike Hold or Handstand Hold
20 Alternating Leg V-Ups
100ft Low Bear Crawl or 50ft Handstand Walk
20 Box Jump Overs (24”/20”)
Athletes Notes
Workout Strategy and Flow
AMRAP = as many rounds/reps as possible in 12 minutes.
Pike Hold OR Handstand Hold : This should be accumulated. So if you cannot complete as as 40 unbroken then you should complete as 20 seconds, quick rest, and 20 more seconds.
Alternating Leg V-Up : steady movement!! You can make up time here.
Bear Crawl OR Handstand Walk Complete these in 25ft increments.
Box Jump Over : focus on staying steady. You don’t have to stand up all the way, just get over the box.
Substitution
Pike Hold can be scaled to Bear Hover Hold
If you don’t have a box, then complete as Tuck Jump OR Modified Tuck Jump
Scaled
AMRAP 12 Minutes
40 seconds Bear Hover Hold
20 Seated Toe Taps
100ft Bear Crawl
20 Step Up to Surface
Mayhem Moms
AMRAP 12 Minutes
40 seconds Pike Hold OR Bear Hover Hold
20 Modified Alternating Leg V Ups
100ft Bear Crawl
20 Modified Tuck Jump
Minimal Metcon
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Minimal: Loretta Lynn (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
100ft Dumbbell Overhead Carry (2×50/35)
20 Alternating Leg V-Ups
100ft Low Bear Crawl or 50ft Handstand Walk
20 Box Jump Overs (24”/20”)
Athletes Notes
Workout Strategy and Flow
AMRAP = as many rounds/reps as possible in 12 minutes.
Double Dumbbell Overhead Walking Carry Aim to complete at least 50ft unbroken at a time. Focus on good posture with a crunched core and with your elbows close to your ears.
Alternating Leg V-Up : steady movement!! You can make up time here.
Bear Crawl OR Handstand Walk Complete these in 25ft increments.
Box Jump Over : focus on staying steady. You don’t have to stand up all the way.
Substitution
If you don’t have a box, then complete as Tuck Jump OR Modified Tuck Jump
Mayhem Moms
AMRAP 12 Minutes
100ft Dumbbell Crush Grip Overhead Hold – single dumbbell and just a hold.
20 Modified Alternating Leg V Ups
100ft Bear Crawl
20 Modified Tuck Jump
Bodyweight + Minimal: Strength (Checkmark)
3 sets:
20 second Side Plank (left)
20 second Side Plank (right)
**little to no rest between movements
–60 second rest between sets-
Athletes Notes
Demo Videos
Side Plank
This is going to be done AFTER the metcon, so this will be more challenging due to this.
Flow
0:00 – 0:20 Side Plank (left)
0:20 – 0:40 Side Plank (right)
0:40 – 1:40 Rest
1:40 – 2:00 Side Plank (left)
2:00 – 2:20 Side Plank (right)
2:20 – 3:20 Rest
3:20 – 3:40 Side Plank (left)
3:40 – 4:00 Side Plank (right)
Scaled and Mayhem Moms
3 sets:
20 second Knee Side Plank (left)
20 second Knee Side Plank (right)
**little to no rest between movements
–60 second rest between sets-