Crossfit Lillington – Mayhem Affiliate – At Home
PLEASE READ: UPDATE! (No Measure)
Hey Fam – we are wrapping up a tough 4 weeks of completing Double Murph Prep each week (on Mondays and Fridays) . This week we got to put the fitness to the test with Half Murph on Monday, so we have had a slightly lighter back half of the week. This is to allow your body and mind to get a bit of a rest before we head into our upcoming Strength Surge Cycle starting on Monday. 💪
Enjoy the rest of your week and weekend. See y’all on Monday!
Warm Up (No Measure)
5:00 Clock
15 Seconds of Standing Marches
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Single Leg RDLs (each)
5 Box Step Ups (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Standing Marches
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Bodyweight Single Leg RDL
Box Step Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
This also serves as a primer:
3 sets:
40 second Wall Sit
20 seconds of Calf Raises
-rest 60 seconds-
Athletes Notes
Demo Videos
Wall Sit – performed at 90 degree angle with hands by side and back flat against the wall
Calf Raises
Flow
0:00 – 0:40 Wall Sit
0:40 – 1:00 Calf Raises
1:00 – 2:00 Rest
2:00 – 2:40 Wall Sit
2:40 – 3:00 Calf Raises
3:00 – 4:00 Rest
4:00 – 4:40 Wall Sit
4:40 – 5:00 Calf Raises
Scaled and Mayhem Moms
3 sets:
40 second Wall Sit at HIGHER angle (45 degree) OR 25 second Hold at 90 degree.
20 seconds of Calf Raises – holding on to wall for balance assistance
-rest 60 seconds-
Bodyweight: “American Soldier” (2 Rounds for time)
3 rounds:
10 Alternating Single Leg RDLs
10 Box Jump Overs (24/20)
-rest 2:00-
For Time:
30 Alternating Single Leg RDLs
30 Box Jump Overs (24/20)
Athletes Notes
Workout Strategy and Flow
We have a 2 part workout. Both parts have the same # of reps, but part 1 will be done in rounds and part 2 is straight through. I am encouraging you to aim for around the same time on both.
This may seem slightly familiar. We did something similar to this back in June 2023, but this is different, as it has one less movement that what we have seen before.
Alternating Bodyweight Single Leg RDL : smooth is fast here. You don’t need to rush these because the faster you go, the more likely you are to lose your balance and then waste time. Just stay moving.
Box Jump Overs : the box height you select needs to be something you feel confident jumping to, especially with heavy legs.
Substitution
No box available? Complete as Tuck Jumps
Cannot jump? Complete as Box Step Overs or Modified Tuck Jump
Backpack Option
3 rounds:
10 Backpack Deadlifts
10 Backpack Chair Step Ups
-rest 2:00-
For Time:
30 Backpack Deadlifts
30 Backpack Chair Step Ups
Scaled
3 rounds:
10 Wall Assisted Single Leg RDL
10 Step Up to Surface
-rest 2:00-
For Time:
30 Wall Assisted Single Leg RDL
30 Step Up to Surface
Mayhem Moms
3 rounds:
10 Bodyweight Single Leg RDL
10 Modified Tuck Jump
-rest 2:00-
For Time:
30 Bodyweight Single Leg RDL
30 Modified Tuck Jump
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
This also serves as a primer:
3 sets:
40 second Single Dumbbell Wall Sit
20 seconds of Calf Raises
-rest 60 seconds-
Athletes Notes
Score
Score is load of the dumbbell used for wall sit. Should be something you can hold for entire 40 seconds without getting up.
Demo Video
Wall Sit – performed at 90 degree angle with hands by side and back flat against the wall. Dumbbell should be placed on top of the mid-lower thighs.
Calf Raises
Flow
0:00 – 0:40 Dumbbell Wall Sit
0:40 – 1:00 Calf Raises
1:00 – 2:00 Rest
2:00 – 2:40 Dumbbell Wall Sit
2:40 – 3:00 Calf Raises
3:00 – 4:00 Rest
4:00 – 4:40 Dumbbell Wall Sit
4:40 – 5:00 Calf Raises
Mayhem Moms
3 sets:
40 second Wall Sit (removing weight)
20 seconds of Calf Raises – holding on to wall for balance assistance
-rest 60 seconds-
Minimal: “American Soldier” (2 Rounds for time)
3 rounds:
10 Dumbbell Deadlifts (2x50s/35s)
10 Box Jump Overs (24/20)
-rest 2:00-
For Time:
30 Dumbbell Deadlifts (2x50s/35s)
30 Box Jump Overs (24/20)
Athletes Notes
Workout Strategy and Flow
We have a 2 part workout. Both parts have the same # of reps, but part 1 will be done in rounds and part 2 is straight through. I am encouraging you to aim for around the same time on both.
This may seem slightly familiar. We did something similar to this back in June 2023, but this is different, as it has one less movement that what we have seen before.
Dumbbell Deadlift : you should feel strong and fast with this weight, especially at only 10 reps in the first part. Grip and Rip….BUT be sure you still stand up all the way at the top, even when you’re trying to go fast!!!
Box Jump Overs : the box height you select needs to be something you feel confident jumping to, especially with heavy legs.
Substitution
No box available? Complete as Tuck Jumps
Cannot jump? Complete as Box Step Overs or Modified Tuck Jump
Mayhem Moms
3 rounds:
10 Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
10 Modified Tuck Jump
-rest 2:00-
For Time:
30 Dumbbell Deadlift or Elevated Sumo Dumbbell Deadlifts
30 Modified Tuck Jump
Optional Finisher (Checkmark)
2-3 Sets:
8 Bodyweight OR Dumbbell Half Kneeling Windmills (each)
16 Alternating Bird Dogs
-rest 60 seconds between sets-
Athletes Notes
Demo Videos
USE THIS AS A COOL DOWN / FINISHER. Should not be super heavy.
Half Kneeling Bodyweight Windmills OR Half Kneeling Dumbbell Windmills
Working on shoulder stability, hip mobility, thoracic spine and core.
Your focus should always be on form here. Don’t rush these!!
Bird Dog
Scaled and Mayhem Moms
No modifications
If needed, don’t put elbow down all the way to the ground for the half kneeling windmills
Bonus Stretching (No Measure)
1:00 Alternating Scorpion Stretch
1:00 Elevated Standing Hamstring Stretch (each side)
Athletes Notes
Scorpion Stretch
Elevated Standing Hamstring Stretch