Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
3 Toe Touch Stretches (pause for 2 seconds at bottom)
5 Samson Lunges (each)
10 Pike Shrugs
5 Single Dumbbell Push Press (minimal only)
—
Then Complete:
2 Rounds
30 second Run
30 second Walk
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Toe Touch Stretch
Samson Lunge Stretches
Pike Shrugs
Single Dumbbell Push Press – minimal only
Bodyweight Metcon
()
Bodyweight: “Still a Soldier” (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Pike Push Ups or 10 Kipping Handstand Push Ups
200m Run
Athletes Notes
Score
When scoring the runs, we will keep it simple and do every meter counts as a rep. If you make it through 6 rounds and in the 7th round you only run 100m, then your score is 6+110 (10 for the pike push ups + 100 for the meters)
Workout Strategy and Flow
AMRAP = As many rounds and reps as possible in 15 minutes.
Pike Push Up OR Kipping Handstand Push Up : We need to be wise here. This will accumulate to a lot of volume, and if you aren’t ready for it, it could cause you to reach failure.
We want to be capable of completing at least 2 sets of 5. I would not advise going 10 unbroken each round unless you feel EXTREMELY proficient in your upper body pressing. Go in with a plan and stick with it 🙂
Runs: we need to aim to keep the runs around 1:00 – give or a take a couple seconds – focus on relaxing your arms / hands as much as you can and have good breathing.
Substitution
Pike Push Ups / Kipping Handstand Push Ups –> 15 Pike Shrugs OR Scap Only Push Up
Run –> if you feel you are bad at running or cannot run check out these options
Option 1: Run for 1 minute every round and don’t worry about the distance
Option 2: Complete 1 minute of High Knees or Skipping in Place each round.
Backpack Option
AMRAP 15 Minutes
10 Backpack Shoulder to Overhead
200m Backpack Run
Scaled
AMRAP 15 Minutes
10 Crush Grip Object Strict Press OR 15 Pike Shrugs
1:00 of Standing Marches
Mayhem Moms
AMRAP 15 Minutes
10 Pike Push Up OR 15 Pike Shrugs
1:00 of Controlled High Knees or Skipping in Place
Bodyweight: Strength (Checkmark)
2 sets:
Towel Bicep Curl 21s or Banded Bicep Curl 21s
-rest 2:00 between sets-
Athletes Notes
Demo Video
Banded Bicep Curl 21s or Towel Bicep Curls – remember these are done at different ranges of motion, 7 from bottom to middle, 7 from middle to top, 7 from bottom to top (aka full range). You should complete all 21 without setting the towel / band down.
Flow
Complete all 21 without setting the towel / band down
rest for 2:00-
Repeat for another 21 without setting the towel / band down
Backpack Option
You can complete this with a backpack as well!
Scaled or Mayhem Moms
No modification here
Minimal Metcon
()
Minimal: “Still a Soldier” (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Dumbbell Push Press (2×50/35)
200m Run
Athletes Notes
Score
When scoring the runs, we will keep it simple and do every meter counts as a rep. If you make it through 6 rounds and in the 7th round you only run 100m, then your score is 6+110 (10 for the push press + 100 for the meters)
Workout Strategy and Flow
AMRAP = As many rounds and reps as possible in 15 minutes.
Dumbbell Push Press : We need to be wise here. We want to be capable of completing at least 2 sets of 5, if not 10 unbroken each time. If you have to set the weight down any more than 1 time per 10 reps, then you are not going to get the same stimulus that it was written for. BUT….Don’t push to failure to go 10 unbroken and then on your next round, you are struggling to get reps in. Go in with a plan and aim to stick with it.
Runs: we need to aim to keep the runs around 1:00 – give or a take a couple seconds – focus on relaxing your arms / hands as much as you can and have good breathing.
Substitution
Run –> if you feel you are bad at running or cannot run check out these options
Option 1: Run for 1 minute every round and don’t worry about the distance
Option 2: Complete 1 minute of High Knees or Skipping in Place each round.
Mayhem Moms
AMRAP 15 Minutes
10 Seated Dumbbell Strict Press
1:00 of Controlled High Knees or Skipping in Place
Minimal: Strength (2 Rounds for weight)
2 sets:
Crush Grip Dumbbell Bicep Curl 21s
-rest 2:00 between sets
Athletes Notes
Demo Video
Crush Grip Dumbbell Bicep Curl 21s – remember these are done at different ranges of motion, 7 from bottom to middle, 7 from middle to top, 7 from bottom to top (aka full range). You should select a weight that allows you to complete all 21 without setting the dumbbell down.
Flow
Complete all 21 without setting the dumbbell down
rest for 2:00-
Repeat for another 21 without setting the dumbbell down
Mayhem Moms
No modification here