Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds
10 Ankle Circles (each)
10 Leg Swings (forward to backward) (each)
10 Leg Swings (side to side) (each)
5 Thread the Needle (each)
5 Elbow to Floor Stretch (each)
….into….
2 Rounds of
30 second Run
30 second Slow Towel Rows OR Crush Grip Dumbbell Bent Over Row (focus on form)
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Side to Side Leg Swings
Thread the Needle (each)
Elbow to Floor Stretch with Rotation
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 3 sets
10 Towel Rows or Banded Bent Over Rows
RX+ Option: 5-8 Strict Pull Ups
Athletes Notes
Demo Videos
Towel Rows or Banded Bent Over Row
RX+ Option is Strict Pull Up
Flow
0:00 – 2:00 10 Towel Rows, rest the remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for Set 3
Scaled and Mayhem Moms
No modification
Minimal Metcon
Minimal: Strength (3 Rounds for weight)
Every 2 minutes x 3 sets
10 Single Arm Dumbbell Bent Over Rows (Each)
Athletes Notes
Demo Videos
Single Arm Dumbbell Row – no pause or tempo but quality form should always be the focus during strength sessions.
Flow
0:00 – 2:00 10 Single Arm Dumbbell Bent Over Rows (left), 10 Single Arm Dumbbell Bent Over Rows (right), rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Mayhem Moms
No modification
Bodyweight + Minimal: “That’s my secret, Captain: I’m always angry.” (Time)
For Time:
2000m Run
*Every 60 seconds
3 Hand Release Push Ups
6 Jumping Air Squats
Time Cap: 18 Minutes.
**You start with the run, see flow in Workout Prep Notes
Athletes Notes
Time Cap: 18 Minutes
Workout Strategy and Flow
Not going to sugar coat this one, it’s going to be tough….and You are likely going to be angry, but that’s your secret. haha kidding. But this one will be a challenge for sure. Don’t give up on yourself.
You should have at least 35-40 seconds to run each minute…if you do not have that, then we need to scale the version of the push ups and squats we are doing (see Substitutions, Scaled or Mayhem Moms below)
FLOW
At 3, 2, 1, GO….You will start on your 2000m Run. You will run until the 60 second mark (aka 1 minute) you will stop running and perform 3 Hand Release Push Ups and 6 Jumping Air Squats. As soon as you are done you are back on that run continuing where you left off in your 2000m Run. As soon as the 2 minute mark rolls around you are going to repeat that. Stopping the run, complete the 3 and 6 reps and then back to the run. Keep in mind, the quicker you are done with the run, the less times you have to do the push ups and squats.
Another example of how to complete this:
If I was doing this workout at home. I would map out my typically 200m run loop. I would know I need to complete 10 loops to finish. Right where I am when the clock timer stops me I would drop to the ground and do the hand release push ups and jumping air squats. Then I would get back up and keep running in my loop. Repeating until I got in my 10 full laps.
DEMO VIDEOS
Run – it is important not to come out too hot in the run. We need to hold a sustainable pace that will allow us to go straight from the run to the hand release push ups/squats and then right back to the run.
Hand Release Push Ups – must be done unbroken
Jumping Air Squats – must be done unbroken.
Substitution
If a 2000m Run sistance seems way too daunting for you, there are a couple options:
Complete a 1200m Run (6 laps of 200m)
Make this an 18 Minute workout. Where you just run for 18 minutes and every 60 seconds, you stop and do something. Don’t worry about a “score” and just move
Make this an 18 Minute workout. Where you complete 18 minutes of High Knees and every 60 seconds, you stop and do something
If you have access to a machine, you may convert to a machine using THIS SHEET
Hand Release Push Ups can be scaled to: Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Backpack Option
For Time:
2000m Backpack Run
—Every 60 seconds
3 Backpack Push Ups
6 Backpack Back Squat
Scaled
Slightly different than how original workout is written.
18 Minutes of Standing Marches
—Every 60 seconds
3 Elevated Knee Push Ups
6 Squat to Chair
Mayhem Moms
Slightly different than how original workout is written.
18 Minutes of controlled Skipping in Place
—Every 60 seconds
3 Knee Push Ups
6 Air Squat with Rise