Crossfit Lillington – Mayhem Affiliate – At Home
Extended Warm Up/Accessory (No Measure)
8:00 Clock
10 Prone Y Raises
4 Birddogs (each)
4 Scorpions with Pause (each)
4 Bodyweight Single Leg RDLs (each)
2 PERFECT Dumbbell Power Clean and Jerks* (minimal only)
40 seconds of High Knees to Lateral Shuffle
*really focus on explosive and beautiful form here
Athletes Notes
Prone Y Raises
Birddog
Scorpion Stretch – pause here and feel the stretch in the bicep/shoulder
Bodyweight Single Leg RDL
Dumbbell Power Clean and Push Jerk
High Knees to Lateral Shuffle
Bodyweight Metcon
()
Bodyweight: Gamma Bomb (10 Rounds for time)
10 sets:
10 V-Up
3 No Push-Up Burpee Jumping Lunge*
-rest 1:00 between sets-
*(No Push-Up Burpee + Jumping Lunge Left + Jumping Lunge R = 1)
Athletes Notes
Workout Strategy and Flow
V-Ups – these may look and feel simple at the beginning but keep in mind you will be accumulating 100 reps over the course of this workout, with little rest.
Today we will do a version of Burpee Jumping Lunge Combo BUT we will omit the push up from the burpee and complete each burpee as a No Push Up Burpee . The reason for omitting the burpee today is because we have done a lot of push ups this week with our murph prep, so instead of completing a push off the floor with that burpee just go down into a high plank.
Remember No Push-Up Burpee + Jumping Lunge Left + Jumping Lunge R = 1 rep.
Stay mentally tough here y’all. I believe in you 🙂
Substitution
Please scale your v-ups to either Tuck Ups OR Modified Tuck Ups
M30 Scaled
10 sets:
10 Quarter Sit Ups
3 Elevated Up Down with Jump
3 Wall Assisted Step Back Lunges (L+R=1)
-rest 1:00 between sets-
Mayhem Moms
10 sets:
10 Modified Flutter Kick OR Quarter Sit Ups
3 No Push Up Burpee + Bodyweight Step Back Lunge (no push up burpee + left step back lunge + right step back lunge = 1 rep)
-rest 1:00 between sets-
Minimal Metcon
()
Minimal: Gamma Bomb (10 Rounds for time)
10 sets:
10 V-Up
5 Unbroken Dumbbell Hang Power Clean and Jerk (2×50/35)
-rest 1:00 between sets-
Athletes Notes
Workout Strategy and Flow
V-Ups – these may look and feel simple at the beginning but keep in mind you will be accumulating 100 reps over the course of this workout, with little rest.
Dumbbell Hang Power Clean and Push Jerk – you must complete all 5 of these unbroken. This means that you better feel confident moving with the weight you choose. Especially as you start to fatigue in the core from the v-ups. Work in both the beginning AND the end of these sets to make these 5 aggressive hang power clean and jerks.
Stay mentally tough here y’all. I believe in you 🙂
Substitution
Please scale your v-ups to either Tuck Ups OR Modified Tuck Ups
Mayhem Moms
10 sets:
10 Modified Flutter Kick OR Quarter Sit Ups
5 Unbroken Dumbbell Hang Power Clean and Push Jerk (Change the jerk to a strict press if you need to)
-rest 1:00 between sets-
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
1:00 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Lat Stretch on Box
Scorpion Stretch
Camel Pose
Sunday Stretching (Checkmark)
15 Minute Clock
1:00 Toe Touch Stretch (every exhale, go deeper)
1:00 Downward Dog Stretch
1:00 Side Lunge Stretch (left)
1:00 Side Lunge Stretch (right)
1:00 Frog Stretch
1:00 Seal Stretch
1:00 Cat Cow
1:00 Thread the Needle (left)
1:00 Thread the Needle (right)
1:00 Pigeon Stretch (left)
1:00 Pigeon Stretch (right)
1:00 Seated Hamstring Stretch (left)
1:00 Seated Hamstring Stretch (right)
1:00 Butterfly Stretch
1:00 Corpse Pose
Athletes Notes
Toe Touch Stretch
Downward Dog Stretch
Side Lunge Stretch
Frog Stretch
Seal Stretch
Cat Cow
Thread the Needle
Pigeon Stretch
Seated Hamstring Stretch
Butterfly Stretch
Corpse Pose