Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock:
20 seconds of Standing Marches
10 Reverse Snow Angels
5 Donkey Kicks (each)
10 Single Leg Glute Bridge (each)
10 Jumping Lunges
Athletes Notes
Standing Marches
Reverse Snow Angels
Donkey Kick
Single Leg Glute Bridge Hold
Jumping Lunge
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 12 Pause Bulgarian Split Squats* (left)
Minute 2: 12 Pause Bulgarian Split Squats* (right)
Minute 3: Rest
*pause for 2 seconds in bottom of the split squat
Athletes Notes
Demo Videos
Bulgarian Split Squat Explanation You are going to lower yourself down and then pause for 2 seconds at the bottom of the split squat. Complete all 8 on one side and rest the remainder of time.
Flow
0:00 – 1:00 12 Pause Bulgarian Split Squats (left), rest the remainder of time
1:00 – 2:00 12 Pause Bulgarian Split Squats (right), rest the remainder of time
2:00 – 3:00 Rest
3:00 – 4:00 12 Pause Bulgarian Split Squats (left), rest the remainder of time
4:00 – 5:00 12 Pause Bulgarian Split Squats (right), rest the remainder of time
5:00 – 6:00 Rest
6:00 – 7:00 12 Pause Bulgarian Split Squats (left), rest the remainder of time
7:00 – 8:00 12 Pause Bulgarian Split Squats (right)
Scaled
EMOM 9 Minutes
Minute 1: 12 Wall Assisted Split Squats (left)
Minute 2: 12 Wall Assisted Split Squats (right)
Minute 3: Rest
**no pauses for Scaled. Just focus on good form.
Mayhem Moms (and anyone else looking for a scaling option)
If you find the rear foot elevated position too difficult, let’s remove the chair/bench/box and make it Bodyweight Split Squat with both feet flat on the ground.
Bodyweight: “I smashed you. Baby arms.” (3 Rounds for time)
3 Sets:
10 Pike Push Ups or Kipping Handstand Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
100ft Single Arm Object Farmers Carry (left) OR 40 second Side Plank
100ft Single Arm Object Farmers Carry (right) OR 40 second Side Plank
-rest 2 minutes between sets-
Athletes Notes
Workout Strategy and Flow
Pike Push Up or Kipping Handstand Push Up – These will add up to 30 over the course of the workout which can be a lot of volume if you aren’t used to pressing your bodyweight. I would recommend 2 sets of 5 each time with a 3-5 second break between to shake the arms out.
if you don’t feel confident in this just yet, check out the substitution section below.
Towel Bicep Curls OR Banded Bicep Curls – this is the middle chunk of our workout. Directly after the most challenging part of the workout with the pike push ups or handstand push ups. You should do a quick shake out before picking up the towel or the band. Knock out a quick 10 unbroken here if possible.
Single Arm Object Farmers Carry – only one arm holding the object at a time. It can be a water jug, laundry detergent, a backpack, etc. If you don’t have access to an object then complete as a 40 second Side Plank
if doing these object farmers carries, think of them as a shuttle run, where you go down 25ft and back 25ft, then down 25ft again and back 25ft again.
Substitution
Complete 20 Pike Shrugs in place of the 10 pike push ups or kipping handstand push ups. If you still don’t feel comfortable in the pike position, we can complete as 10 Bear Crawl Alternating Shoulder Taps (L+R=1)
If you don’t have room to complete 100ft of Farmers Carry, complete a 40 second plank hold on each side.
Backpack Option
3 Sets:
10 Backpack Shoulder to Overhead (left)
10 Backpack Shoulder to Overhead (right)
10 Backpack Bicep Curl
100ft Single Arm Backpack Farmers Carry (left)
100ft Single Arm Backpack Farmers Carry (right)
-rest 2 minutes between sets-
Scaled
3 Sets:
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
10 Towel Bicep Curls OR Banded Bicep Curls
40 second Knee Side Plank (left)
40 second Knee Side Plank (right)
-rest 2 minutes between sets-
Mayhem Moms
3 Sets:
20 Pike Shrugs
10 Towel Bicep Curls OR Banded Bicep Curls
40 second Side Plank
40 second Side Plank
-rest 2 minutes between sets-
Minimal Metcon
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Minimal: Strength (Weight)
EMOM 9 Minutes
Minute 1: 8 Pause Dumbbell Goblet Bulgarian Split Squats (left)
Minute 2: 8 Pause Dumbbell Goblet Bulgarian Split Squats (right)
Minute 3: Rest
*pause for 2 seconds in bottom of the split squat
Athletes Notes
Demo Videos
Dumbbell Goblet Bulgarian Split Squats – hold one dumbbell in the goblet position. You are going to lower yourself down and then pause for 2 seconds at the bottom of the split squat. Complete all 8 on one side and rest the remainder of time.
Flow
0:00 – 1:00 8 Pause Dumbbell Goblet Bulgarian Split Squats (left), rest the remainder of time
1:00 – 2:00 8 Pause Dumbbell Goblet Bulgarian Split Squats (right), rest the remainder of time
2:00 – 3:00 Rest
3:00 – 4:00 8 Pause Dumbbell Goblet Bulgarian Split Squats (left), rest the remainder of time
4:00 – 5:00 8 Pause Dumbbell Goblet Bulgarian Split Squats (right), rest the remainder of time
5:00 – 6:00 Rest
6:00 – 7:00 8 Pause Dumbbell Goblet Bulgarian Split Squats (left), rest the remainder of time
7:00 – 8:00 8 Pause Dumbbell Goblet Bulgarian Split Squats (right)
Mayhem Moms (and anyone else looking for a scaling option)
If you find the rear foot elevated position too difficult, let’s remove the chair/bench/box and make it Dumbbell Split Lunge with both feet flat on the ground.
Minimal: “I smashed you. Baby arms.” (3 Rounds for time)
3 Sets:
10 Dumbbell Single Arm Push Press (left)
10 Dumbbell Single Arm Push Press (right)
10 Crush Grip Dumbbell Bicep Curls
100ft Single Arm Dumbbell Farmers Carry (left)
100ft Single Arm Dumbbell Farmers Carry (right)
-rest 2 minutes between sets-
(RX: 50/35)
Athletes Notes
Workout Strategy and Flow
Working on some unilateral work today. While this is for time, there are certain areas you can go fast in like the push press and curls and other areas like the farmer’s carry that it’s okay to slow down and be sure you feel confident in the way you’re moving.
Single Dumbbell Push Press – remember this isn’t just an arm movement, we get to use our legs to dip and drive that dumbbell up and off of our shoulder. Use the power of your legs. This will help it feel lighter in the moment. Aim for unbroken on all one side. If you need to quickly set it down and shake it out before switching to the otherside that’s okay.
Crush Grip Dumbbell Bicep Curl – the weight you select should allow for 10 unbroken here each set. Only 30 total today.
Single Dumbbell Farmers Carry – complete these like a shuttle run down 25ft and back 25ft, then down 25ft again and back 25ft again. Biggest thing to remember here is that this single dumbbell is going to want you to bend towards it, brace your core to help you stay standing straight up.
Substitution
if you don’t have room to complete 100ft of Farmers Carry, complete a 40 second hold on each side.
Mayhem Moms
3 Sets:
10 Seated Dumbbell Strict Press (left)
10 Seated Dumbbell Strict Press (right)
10 Crush Grip Dumbbell Bicep Curl
100ft Single Dumbbell Farmers Carry (left) OR 40 second hold in place
100ft Single Dumbbell Farmers Carry (right) OR 40 second hold in place
-rest 2 minutes between sets-
Bonus Stretching (No Measure)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose