Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
15 Calf Raises
5 Inchworm to Hollow
5 Box Step Overs (each)
3 Single Dumbbell Hang Snatch (each) – Minimal Only
Athletes Notes
Calf Raises
Inchworm to Hollow
Box Step Over
Single Dumbbell Hang Snatch
Bodyweight Metcon
()
Bodyweight: “I put the brains and the brawn together” (Checkmark)
Complete @ Easy-Moderate Pace
EMOM 20 Minutes
Minute 1: Max Line Hops
Minute 2: Max X-Jumps (no jump)
Minute 3: Max Box Step Overs (24”/20”)
Minute 4: Max Hollow Rocks (or Hollow Hold)
Minute 5: Rest
Athletes Notes
Scoring
Score an emoji today since this is meant to be easy/moderate pace today.
If you want to track reps comment them in your results comment box.
Workout Strategy and Flow
Remember EMOM means Every Minute on the Minute you are working. Today you should leave yourself 5-10 seconds at the end of each minute to rest / transition.
Today is meant to be approached with an easy-moderate pace. I realize the word “max” is written but don’t think of it as the most reps you can possibly get in that minute. Rather think about it as “max amount of reps you can get going at an easy-moderate pace”
We are in the middle of our tough mini build to Murph so I want today to be approached as more of an active recovery. Just use it as movement and a sweat session, rather than trying to go all out today.
Demo Video Reminders:
Line Hops
X-Jump No Jump
Box Step Over
Hollow Rocks OR Hollow Hold
FLOW
0:00 – 1:00 Max Line Hops
1:00 – 2:00 Max X-Jumps (no jump)
2:00 – 3:00 Max Box Step Overs
3:00 – 4:00 Max Hollow Rocks (or Hollow Hold)
4:00 – 5:00 Rest
5:00 – 10:00 Repeat for 2nd round
10:00 – 15:00 Repeat for 3rd round
15:00 – 20:00 Repeat for 4th round.
Substitution
Hollow Hold Progressions – choose from one of the following different progressions for a scaled version of a hollow hold or check out the Mayhem Moms version below
Scaled
Complete @ Easy-Moderate Pace
EMOM 20 Minutes
Minute 1: Max Step Jacks or Object Toe Taps
Minute 2: Max X-Jump No Jump
Minute 3: Max Step Up to Surface
Minute 4: Max Boat Hold
Minute 5: Rest
Mayhem Moms
Complete @ Easy-Moderate Pace
EMOM 20 Minutes
Minute 1: Max Slow and Controlled Line Hops
Minute 2: Max X-Jump No Jump
Minute 3: Max Box Step Over
Minute 4: Max Boat Hold
Minute 5: Rest
Minimal Metcon
()
Minimal: “I put the brains and the brawn together” (Checkmark)
Complete @ Easy-Moderate Pace
EMOM 20 Minutes
Minute 1: Max Single Unders
Minute 2: Max Dumbbell Hang Snatch (50/35)
Minute 3: Max Box Step Overs (24”/20”)
Minute 4: Max Hollow Rocks (or Hollow Hold)
Minute 5: Rest
Athletes Notes
Scoring
Score an emoji today since this is meant to be easy/moderate pace today.
(if you want to track reps comment them in your results comment box.)
Workout Strategy and Flow
Remember EMOM means Every Minute on the Minute you are working. Today you should leave yourself 5-10 seconds at the end of each minute to rest / transition
Today is meant to be approached with an easy-moderate pace. I realize the word “max” is written but don’t think of it as the most reps you can possibly get in that minute. Rather think about it as “max amount of reps you can get going at an easy-moderate pace”
We are in the middle of our tough mini build to Murph so I want today to be approached as more of an active recovery. Just use it as movement and a sweat session, rather than trying to go all out today.
Demo Video Reminders:
Single Unders
Single Dumbbell Hang Snatch – alternating every rep
Box Step Over
Hollow Rocks OR Hollow Hold
FLOW
0:00 – 1:00 Max Single Unders
1:00 – 2:00 Max Dumbbell Hang Snatch
2:00 – 3:00 Max Box Step Overs
3:00 – 4:00 Max Hollow Rocks (or Hollow Hold)
4:00 – 5:00 Rest
5:00 – 10:00 Repeat for 2nd round
10:00 – 15:00 Repeat for 3rd round
15:00 – 20:00 Repeat for 4th round.
Substitution
Hollow Hold Progressions – choose from one of the following different progressions for a scaled version of a hollow hold or check out the Mayhem Moms version below
Mayhem Moms
Complete @ Easy-Moderate Pace
EMOM 20 Minutes
Minute 1: Max Slow and Controlled Line Hops
Minute 2: Max Single Dumbbell Hang Snatch – alternating every rep
Minute 3: Max Box Step Over
Minute 4: Max Boat Hold
Minute 5: Rest
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose