Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock:
15 Calf Raises
15 Line Hops OR Single Unders
5 Sit Ups
10 Single Leg RDL (each)
3 Single Dumbbell Suitcase Deadlift (each) (Minimal Only)
Athletes Notes
Calf Raises
Line Hops or Single Unders
Sit Ups
Bodyweight Single Leg RDL
Single Arm Dumbbell Suitcase Deadlift
Bodyweight + Minimal: Strength/Primer (Checkmark)
2 Rounds for Quality
10 Adductor Rock Backs (each) *go slow here
20 Tibialis Raises
Athletes Notes
Demo Videos
Adductor Rock Backs
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Flow
There is no rest between rounds, just move through at a light-moderate pace and really focus on getting those legs/hips/tibias ready to rock and roll.
Mayhem Moms
No modification
Bodyweight Metcon
()
Bodyweight: Sandworms (4 Rounds for reps)
4 Sets:
AMRAP 2 Minutes
60 Line Hops
30 Russian Twists (L+R=1)
Max Alternating Single Leg RDL
-rest 1 minute between sets-
Athletes Notes
Scoring
The only scoring that will count today is the max single leg RDL portion. So you are ONLY scoring the # of alternating single leg RDLs you get in the time remaining each round. (every leg counts as a rep)
Workout Strategy and Flow
Line Hops – alrighty folks, now is the time to have your best line hop day ever. We need to get done with these as quick as possible. So aiming for 60 hops without stopping is a good goal. If you have to take a quick rest break, that’s okay, let’s just make it quick.
Russian Twists – we need to stay moving as much as we can here. We do not have time to rest a bunch. I would complete 15, rest 3 seconds, then 15 more.
Bodyweight Single Leg RDL – balance is going to play a factor here for sure. Smooth is fast on these. We don’t want to speed through these just to lose our balance and waste time resetting up. Aim to just steady chip away at these reps in the time remaining. Depending on how much time you have remaining to work on these, you can complete in bigger sets (like 10-15) with a quick rest before getting back to it.
FLOW
0:00 – 2:00 Complete 60 Line hops, 30 russian twists and in the time remaining complete max alternating single leg RDLs
2:00 – 3:00 Rest
3:00 – 5:00 Repeat for set 2
5:00 – 6:00 Rest
6:00 – 8:00 Repeat for set 3
8:00 – 9:00 Rest
9:00 – 11:00 Repeat for set 4.
Scaled
4 Sets:
AMRAP 2 Minutes
60 Object Toe Taps OR Step Jacks
30 Heel Taps (L+R=1)
Max Wall Assisted Single Leg RDL
-rest 1 minute between sets-
Mayhem Moms
4 Sets:
AMRAP 2 Minutes
60 Slow and Controlled Line Hops
30 Heel Taps (L+R=1)
Max Bodyweight Single Leg RDL OR Wall Assisted Single Leg RDL
-rest 1 minute between sets-
Minimal Metcon
()
Minimal: Sandworms (4 Rounds for reps)
4 Sets:
AMRAP 2 Minutes
60 Double Unders
30 Russian Twists (L+R=1)
Max Dumbbell Deadlifts (2×50/35)
-rest 1 minute between sets-
Athletes Notes
Scoring
The only scoring that will count today is the max deadlift portion. So you are ONLY scoring the # of deadlifts you get in the time remaining each round. (no double unders or russian twist reps will count)
Workout Strategy and Flow
Double Unders – alrighty folks, now is the time to have your best double under day ever. We need to get off the rope as quick as possible. So unbroken or bust. Well, if you HAVE to stop, let’s just do it one time and get right back to the rope.
Russian Twists – we need to stay moving as much as we can here. We do not have time to rest a bunch. I would complete 15, rest 3 seconds, then 15 more.
Dumbbell Deadlift – here we goooo. Depending on how much time you have remaining, I would suggest being smart about your reps here. We don’t want to kill ourselves in set 1 and realize we gotta do that again for 3 more sets. So play the long game. I would say aim for bigger sets like 10-15 reps, taking strategic breaks to shake out the forearms and hammies real fast. Remember, even though you are going faster on these reps here, still be sure you are standing all the way up at the top .
FLOW
0:00 – 2:00 Complete 60 Double Unders, 30 Russian Twists and in the time remaining complete max Double Dumbbell Deadlifts.
2:00 – 3:00 Rest
3:00 – 5:00 Repeat for set 2
5:00 – 6:00 Rest
6:00 – 8:00 Repeat for set 3
8:00 – 9:00 Rest
9:00 – 11:00 Repeat for set 4.
Substitution
Double Unders —> 2x Single Unders (120)
Mayhem Moms
4 Sets:
AMRAP 2 Minutes
60 Slow and Controlled Line Hops
30 Heel Taps (L+R=1)
Max Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
-rest 1 minute between sets-