Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Jumping Jacks
10 second Toe Touch Stretch
5 Glute Bridges with 10 second Pause at top after last rep
5 Sit Ups
5 Pike Shrugs OR 3 Single Dumbbell Push Press (each)
3 Dumbbell Hang Power Clean (each) (Minimal Only)
Athletes Notes
Jumping Jacks
Toe Touch Stretch
Glute Bridges
Sit Ups
Pike Shrug OR Single Dumbbell Push Press (minimal only)
Single Dumbbell Hang Power Clean
Bodyweight Metcon
()
Bodyweight: “I must not fear” (3 Rounds for time)
4 Rounds:
6 Pike Push Ups or Strict Handstand Push Ups
12 Sit Ups
-rest 2 minutes-
4 Rounds:
12 Glute Bridges
12 Alternating Leg V-Ups
-rest 2 minutes-
4 Rounds:
12 Jumping Lunges (L+R=1)
12 V-Ups
Athletes Notes
Workout Strategy and Flow
I am excited to present you guys this workout today. Let’s GO!!!
The hardest core variation is last. While these are lower rep counts, the volume will catch up. So just be mentally prepared for the core burn.
Demo Videos
Pike Push Up OR Strict Handstand Push Up
Glute Bridges
Jumping Lunge (L+R=1)
Sit Ups
Alternating Leg V-Up
V-Up
FLOW
6 Pike Push Ups, 12 Sit Ups, 6 Pike Push Ups, 12 Sit Ups, 6 Pike Push Ups, 12 Sit Ups, 6 Pike Push Ups, 12 Sit Ups
-rest 2 minutes-
12 Glute Bridges, 12 Alternating Leg V-Ups, 12 Glute Bridges, 12 Alternating Leg V-Ups, 12 Glute Bridges, 12 Alternating Leg V-Ups, 12 Glute Bridges, 12 Alternating Leg V-Ups
-rest 2 minutes-
12 Jumping Lunges, 12 V-Ups, 12 Jumping Lunges, 12 V-Ups, 12 Jumping Lunges, 12 V-Ups, 12 Jumping Lunges, 12 V-Ups
Substitution
Pike Push Ups —> 12 Pike Shrugs
Strict Handstand Push Ups –> if pike push ups are too easy try Strict Box Handstand Push Up
Scaled
4 Rounds:
12 Pike Shrugs OR 6 Cat Cow
12 Quarter Sit Ups
-rest 2 minutes-
4 Rounds:
12 Glute Bridges
12 Seated Toe Taps
-rest 2 minutes-
4 Rounds:
12 Wall Assisted Split Squats (each)
12 Quarter Sit Ups
Mayhem Moms
4 Rounds
6 Pike Push Up OR 12 Pike Shrugs
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 2 minutes-
4 Rounds:
12 Glute Bridges
12 Modified Alternating Leg V Ups
-rest 2 minutes
4 Rounds:
12 Bodyweight Split Squat (each)
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
Minimal Metcon
()
Minimal: “I must not fear” (3 Rounds for time)
4 Rounds
6 Single Dumbbell Push Press (left) (50/35)
6 Single Dumbbell Push Press (right) (50/35)
12 Sit Ups
-rest 2 minutes-
4 Rounds:
6 Dumbbell Hang Power Clean (left) (50/35)
6 Dumbbell Hang Power Clean (right) (50/35)
12 Alternating Leg V-Ups
-rest 2 minutes
4 Rounds:
12 Alternating Dumbbell Hang Clean & Jerks (50/35)
12 V-Ups
Athletes Notes
Workout Strategy and Flow
I am excited to present you guys this workout today. Let’s GO!!!
You will notice we have single arm movements for part 1 and 2 where you have to complete all reps on 1 side before moving on to the other. You then will see that in part 3, we will switch to alternating every rep.
The workout will progress us through each part of the dumbbell hang clean and jerk ….then finishing with the full movement.
The hardest core variation is last. While these are lower rep counts, the volume will catch up. So just be mentally prepared for the core burn.
Demo Videos
Single Dumbbell Push Press
Single Dumbbell Hang Power Clean
Dumbbell Hang Power Clean and Jerk – alternating every rep.
Sit Ups
Alternating Leg V-Up
V-Up
FLOW
6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups, 6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups, 6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups, 6 Single Dumbbell Push Press (left), 6 Single Dumbbell Push Press (right), 12 Sit Ups
-rest 2 minutes-
6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups, 6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups, 6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups, 6 Dumbbell Hang Power Clean (left), 6 Dumbbell Hang Power Clean (right), 12 Alternating Leg V-Ups
-rest 2 minutes-
12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups, 12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups, 12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups, 12 Alternating Dumbbell Hang Clean & Jerks, 12 V-Ups
Mayhem Moms
4 Rounds
6 Single Dumbbell Push Press (left) modify to strict press if needed
6 Single Dumbbell Push Press (right) modify to strict press if needed
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning
-rest 2 minutes-
4 Rounds:
6 Single Dumbbell Hang Power Clean (left)
6 Single Dumbbell Hang Power Clean (right)
12 Modified Alternating Leg V Ups
-rest 2 minutes
4 Rounds:
12 Dumbbell Hang Power Clean and Jerk – modify jerks to strict press if needed
12 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning