Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Mountain Climbers
10 Reverse Snow Angels
5 Thread the Needles (each)
10 Scap Only Push Ups
5 Push up to Downward Dog
Athletes Notes
4 Minutes to work through as many rounds as you can.
Mountain Climber
Reverse Snow Angels
Thread the Needle
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Bodyweight Metcon
()
Bodyweight: “Courtesy of the Red White and Blue” (3 Rounds for reps)
Tabata
8 sets (20 seconds on, 10 seconds off)
Alternating Leg V-Up
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Bodyweight Upright Row
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Leg Lifts
Athletes Notes
Scoring
Set 1 = TOTAL Alternating Leg V-Ups
Set 2 = TOTAL Bodyweight Upright Rows
Set 3 = TOTAL Leg Lifts
Workout Strategy and Flow
Be ready for your core and shoulders to be burning!
Try your best during the rest to shake those arms out.
Alternating Leg V-Up : remember because this has the word alternating in it, every leg counts as a rep. Aim to stay moving for the whole 20 seconds, only resting in the 10 second rest windows.
Bodyweight Upright Row : still focus on squeezing your back muscles at the top, even though you don’t have weight. Focus on steady movement instead of speed here.
Leg Lifts : Your core will be cooked by the time you get here, hang on to these leg lifts the best you can for the remaining 8 rounds. Modify the variation if you need to
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Alternating Leg V-Ups as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Alternating Leg V-Ups as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Alternating Leg V-Ups as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Alternating Leg V-Ups as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Alternating Leg V-Ups as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Alternating Leg V-Ups as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Alternating Leg V-Ups as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Alternating Leg V-Ups as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Bodyweight Upright Row
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Leg Lifts
Scaled
Tabata 8 rounds (:20 on/:10 off) of:
Seated Toe Taps
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Bodyweight Upright Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Complete these as Modified Flutter Kick
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Modified Alternating Leg V Ups
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Bodyweight Upright Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Complete these as Modified Flutter Kick
Minimal Metcon
()
Minimal: “Courtesy of the Red White and Blue” (3 Rounds for reps)
Tabata
8 sets (20 seconds on, 10 seconds off)
Alternating Leg V-Up
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Crush Grip Dumbbell Upright Row (50/35)
-rest 1:00-
8 sets (20 seconds on, 10 seconds off)
Leg Lifts
Athletes Notes
Scoring
Set 1 = TOTAL Alternating Leg V-Ups
Set 2 = TOTAL Crush Grip Dumbbell Upright Rows
Set 3 = TOTAL Leg Lifts
Workout Strategy and Flow
Be ready for your core and shoulders to be burning!
Try your best during the rest to shake those arms out.
Alternating Leg V-Up : remember because this has the word alternating in it, every leg counts as a rep. Aim to stay moving for the whole 20 seconds, only resting in the 10 second rest windows.
Crush Grip Dumbbell Upright Row – these can be really challenging depending on your hand size vs the dumbbell heads so today, I will allow other RX options such as:
1) Hold Single Dumbbell by the handle with both hands (this is what I did)
2) if you have access to 2 lighter dumbbells to perform Double Dumbbell Upright Row
3) Kettlebell Upright Row
Leg Lifts : Your core will be cooked by the time you get here, hang on to these leg lifts the best you can for the remaining 8 rounds. Modify the variation if you need to
FUN RECOMMENDATION
Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂
Flow
0:00 – 0:20 Complete as many Alternating Leg V-Ups as you can
0:20 – 0:30 Rest
0:30 – 0:50 Complete as many Alternating Leg V-Ups as you can
0:50 -1:00 Rest
1:00 – 1:20 Complete as many Alternating Leg V-Ups as you can
1:20 – 1:30 Rest
1:30 – 1:50 Complete as many Alternating Leg V-Ups as you can
1:50 -2:00 Rest
2:00 – 2:20 Complete as many Alternating Leg V-Ups as you can
2:20 – 2:30 Rest
2:30 – 2:50 Complete as many Alternating Leg V-Ups as you can
2:50 -3:00 Rest
3:00 – 3:20 Complete as many Alternating Leg V-Ups as you can
3:20 – 3:30 Rest
3:30 – 3:50 Complete as many Alternating Leg V-Ups as you can
3:50 -4:00 Rest
4:00 – 5:00 Rest + Transition
5:00 – 9:00 Complete same tabata for Crush Grip Dumbbell Upright Row
9:00 – 10:00 Rest + Transition
10:00 – 14:00 Complete same tabata for Leg Lifts
Mayhem Moms
Tabata 8 rounds (:20 on/:10 off) of:
Modified Alternating Leg V Ups
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Crush Grip Dumbbell Upright Row
-Rest 1 Minute-
Tabata 8 rounds (:20 on/:10 off) of:
Complete these as Modified Flutter Kick
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Seal Stretch
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Seal Stretch
Frog Stretch
Elbow to Floor Stretch with Rotation
Pancake Stretch
Leaning Child’s Pose