Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
5 Elbow to Floor Stretch (each)
5 Single Leg Glute Bridges (each)
1 Broad Jump + Vertical Jump
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Elbow to Floor Stretch
Single Leg Glute Bridge
Broad Jump + Vertical Jump
Bodyweight Metcon
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Bodyweight: Arrakis (3 Rounds for time)
3 Sets at Easy-Moderate Pace:
40 second High Plank Hold
5 Broad Jumps (4ft/3ft)
40 second Plank
5 Broad Jumps (4ft/3ft)
40 second Pike Hold or Handstand Hold
5 Broad Jump (4ft/3ft)
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
During our Mini-Murph prep build up, we have had an easier Thursday to allow our bodies to rest and recover before we hit our 2nd Murph style prep work for the week on Friday. This is still true for today. Approach this workout at an easy-moderate pace. No need to worry about getting the top time on the leaderboard, just move to sweat and feel good.
Today let’s make these our main 2 focuses: 1) a tight core/midline and 2) explosive broad jumps.
Demo Videos
High Plank Hold
Plank
Pike Hold OR Handstand Hold
Broad Jump
Substitution
Broad Jumps –> if you are subbing because you don’t have room, then complete as: Tuck Jump . If you are subbing due to injury, then complete as: Modified Tuck Jump
Scaled
3 Sets at Easy-Moderate Pace:
40 second Knee High Plank
5 Modified Tuck Jump
40 second Knee Plank
5 Modified Tuck Jump
40 second Bear Hover Hold
5 Modified Tuck Jump
-rest 2:00 between sets-
Mayhem Moms
3 Sets at Easy-Moderate Pace:
40 second High Plank Hold
5 Modified Tuck Jump
40 second Plank
5 Modified Tuck Jump
40 second Pike Hold OR Bear Hover Hold
5 Modified Tuck Jump
-rest 2:00 between sets-
Minimal Metcon
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Minimal: Arrakis (3 Rounds for time)
3 Sets at Easy-Moderate Pace:
100ft Dumbbell Farmers Carry
5 Broad Jumps (4ft/3ft)
100ft Dumbbell Front Rack Carry
5 Broad Jumps (4ft/3ft)
100ft Dumbbell Overhead Carry
5 Broad Jump (4ft/3ft)
-rest 2:00 between sets-
(RX Weight: 2×50/35)
Athletes Notes
Workout Strategy and Flow
During our Mini-Murph prep build up, we have had an easier Thursday to allow our bodies to rest and recover before we hit our 2nd Murph style prep work for the week on Friday. This is still true for today. Approach this workout at an easy-moderate pace. No need to worry about getting the top time on the leaderboard, just move to sweat and feel good.
Today let’s make these our main 2 focuses: 1) a tight core/midline and 2) explosive broad jumps.
Demo Videos
Each carry should be done like a shuttle run would be —down 25ft, back 25ft, down 25ft, back 25ft! 🙂
Double Dumbbell Farmer’s Carry
Double Dumbbell Front Rack Carry
Double Dumbbell Overhead Carry
Broad Jump
Substitution
Don’t have room for 100ft Farmers Carry (done in 25ft sections)? Complete as 40 seconds of that movement in place!!
Broad Jumps –> if you are subbing because you don’t have room, then complete as: Tuck Jump . If you are subbing due to injury, then complete as: Modified Tuck Jump
Mayhem Moms
3 Sets at Easy-Moderate Pace:
100ft Double Dumbbell Farmer’s Carry (OR 40 second hold)
5 Modified Tuck Jump
100ft Double Dumbbell Front Rack Carry (OR 40 second hold)
5 Modified Tuck Jump
100ft Double Dumbbell Overhead Carry (OR 40 second hold)
5 Modified Tuck Jump
-rest 2:00 between sets-
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Cat Cow
1:00 Upward to Downward Dog Transitions
Walk forward into 1:00 Toe Touch Stretch
1:00 Crossleg Forward Fold (Left)
1:00 Crossleg Forward Fold (Right)
1:00 Frog Stretch
1:00 Seal Stretch
Athletes Notes
Cat Cow
Downward Dog to Upward Dog Transition
Toe Touch Stretch
Elbow to Floor Stretch with Rotation
Cross Leg Forward Fold
Frog Stretch
Seal Stretch