Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
30 seconds of Standing Marches
10 Prone ITYs (each)
6 SLOW Cat Cows
3 Inchworms to Push Ups
3 Box Step Ups (each)
Athletes Notes
Standing Marches
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Cat Cow
Inchworm to Pushup
Box Step Up
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Bodyweight: Strength (Checkmark)
3 Sets:
12 Towel Bicep Curls to Strict Press OR Banded Bicep Curl to Strict Press
-rest 90 seconds between sets-
Athletes Notes
Demo Video
Banded Curl to Strict Press (same idea with the towel): Should be able to perform all 12 with quality form and control.
Repeat from April 30, 2024
Flow
12 Banded Bicep Curl to Strict Press
-rest 90 seconds-
12 Banded Bicep Curl to Strict Press
-rest 90 seconds-
12 Banded Bicep Curl to Strict Press
Scaled and Mayhem Mom
No modification
Minimal: Strength (3 Rounds for weight)
3 Sets:
12 Crush Grip Dumbbell Bicep Curls to Strict Press
-rest 90 seconds between sets-
Athletes Notes
Demo Video
Crush Grip Dumbbell Curl to Strict Press – these should be performed at a weight you can do all 12 with quality form and control.
Repeat from April 30, 2024
Flow
12 Crush Grip Dumbbell Bicep Curls to Strict Press
-rest 90 seconds-
12 Crush Grip Dumbbell Bicep Curls to Strict Press
-rest 90 seconds-
12 Crush Grip Dumbbell Bicep Curls to Strict Press
Mayhem Moms
No modification
Bodyweight + Minimal: Bene Gesserit (Time)
6 Rounds for Time:
16 Box Step Overs (24/20)
2 Wall Walks (or 50ft Handstand Walk)
Athletes Notes
Workout Strategy and Flow
Quick one today with the opportunity to work on more confidence being upside down. Our shoulders should be super warmed up from our strength piece.
This metcon is a good opportunity to emphasize keeping your breathing in check on the cardio movement (like the box step over). That way when it’s time to get inverted, you can go right into it without being out of breath.
Box Step Over – remember we do not need to stand up all the way here on these. Just get up and over the box in a smooth fashion.
Wall Walk OR Handstand Walk – there are only 2 at a time here but be aware that the volume could creep up on you if you are newer to this movement. If you feel confident with wall walks, then today focus on “touch and go” reps, meaning as soon as your chest touches the ground at the end of rep 1, push back up into the start of the second rep.
Keep in mind the accumulated volume, especially for wall walks / handstand walks: total of 96 box step overs and 12 wall walks or 300ft of handstand walks.
Substitution
Wall Walks (challenge yourself)
Option 1: go as far up the wall as you feel comfortable
Option 2: Elevated Box Walks
Option 3: if you really don’t feel comfortable completely inverted yet perform Inchworm with Double Push Up
Mayhem Moms
6 Rounds for Time:
16 Box Step Over OR Lunge to Hip Extension (8 each)
2 Elevated Box Walks OR 2 Inchworm with Double Push Up OR 8 Bear Crawl Alternating Shoulder Taps (L+R=1)
Cool Down (No Measure)
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes
Pancake Stretch
Seated QL Stretch
Downward to Upward Dog Transitions