Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Prone IYTs
5 Samson Lunge Stretches (each)
5 Inchworms to Push Up
3 Single Dumbbell Push Press (each) **minimal only to warm up for dumbbell Turkish Get Ups
1 Turkish Get Up
Athletes Notes
5 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
Samson Lunge Stretch
Inchworm to Pushup
Single Dumbbell Push Press (minimal only)
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 Sets:
3 Unbroken Bodyweight Turkish Get Up (each)
-rest 60-90 seconds between sets
Athletes Notes
Workout Strategy and Flow
Turkish Get Ups are a great skill and strength movement that I want you to master. This is NOT for time and I want you to move as though you were holding a glass of water or a heavy weight. So this should be at a controlled pace!
Benefits of the Turkish Get Up:
Unilateral movements where we can correct muscle imbalances
Building shoulders strength
Working on shoulder stability
Strengthening your core
Bodyweight Turkish Get Up
Scaled
For Quality
3 Sets:
3 Rolling Get Ups (left)
3 Rolling Get Ups (right)
-rest 1:00 between sets-
Mayhem Moms
3 sets:
3 Single Leg Glute Bridge (left)
3 Knee Side Plank + Leg Lift (left)
3 Single Leg Glute Bridge (right)
3 Knee Side Plank + Leg Lift (right)
-rest 1:00 between sets-
Bodyweight: “No Banner, Only Hulk” (Time)
For Time:
4 Rounds:
15 Bodyweight RDLs or Banded Good Mornings
30 Sit Ups
60 Line Hops
Athletes Notes
Workout Strategy and Flow
Bodyweight RDL OR Banded Good Mornings – You don’t need to go fast here…it won’t make up that much time…just stay smooth and steady and you can move on to a quicker movement in the sit ups after to make up time.
Sit Ups – alright, as I mentioned above make up some time here from going a bit slower in the RDLs. You got this. We have been working on our core this past month, now is the time to show off all the strength gains you made in this department.
Line Hops : we gotta stay moving this entire time! If you absolutely need to take a break at the 30 mark, make it a 3 second break and then get back to hopping
Backpack Option
For Time:
4 Rounds:
15 Backpack Deadlifts
30 Backpack Sit Up
60 Hops Over the Backpack
Scaled
For Time:
4 Rounds:
15 Bodyweight RDL Wall Tap
30 Quarter Sit Ups
60 Object Toe Taps
Mayhem Moms
For Time:
4 Rounds:
15 Bodyweight RDL OR Banded Good Mornings
30 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
60 Slow and Controlled Line Hops
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 Sets:
3 Unbroken Dumbbell Turkish Get Up (each)
-rest 60-90 seconds between sets-
Athletes Notes
Workout Strategy and Flow
Turkish Get Ups are a great skill and strength movement that I want you to master. This is NOT for time, but I want you to select a weight that allows you to perform all 3 unbroken on 1 arm before you change sides. You CAN set the dumbbell down when you switch sides.
This should be at a controlled pace! If you are having to speed through this movement because the weight feels like it is going to make you fall, you likely have too heavy of a weight.
Benefits of the Turkish Get Up:
Unilateral movements where we can correct muscle imbalances
Building shoulders strength
Working on shoulder stability
Strengthening your core
Dumbbell Turkish Get Up
Mayhem Moms
3 sets:
3 Single Leg Glute Bridge (left)
3 Knee Side Plank + Leg Lift (left)
3 Single Leg Glute Bridge (right)
3 Knee Side Plank + Leg Lift (right)
-rest 1:00 between sets-
Minimal: “No Banner, Only Hulk” (Time)
For Time:
4 Rounds:
15 Dumbbell Deadlifts (2×50/35)
30 Sit Ups
60 Double Unders
Athletes Notes
Workout Strategy and Flow
Dumbbell Deadlift – your grip will start to fatigue from these and the double unders, especially as the rounds go on. Be sure that the weight you select will allow for unbroken set of 15 each time OR only 1 break.
Sit Ups – make up some time here if you tripped up on double unders at any point. You got this. We have been working on our core this past month, now is the time to show off all the strength gains you made in this department.
Double Unders – double unders here should be done ideally unbroken or in 2 quick sets of 30, with little rest. I would not suggest using this workout as a time to practice double unders. Instead if you trip up more than 2 times in the set of 60, finish the workout with single unders!!
Substitution
Double Unders —> 2x Single Unders (120)
Mayhem Moms
For Time:
4 Rounds:
15 Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
30 Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
60 Slow and Controlled Line Hops