Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of High Knees to Lateral Shuffle
3 Inchworms to Push Up
3 X-Jumps (with no jump) or 3 Single Dumbbell Hang Snatch (each arm)
3 Box Step Ups (each)
*after 5:00: Minimal, perform 3 Dumbbell Hang Snatch with workout weight (2 dumbbells)
Athletes Notes
High Knees to Lateral Shuffle
Inchworm to Pushup
X-Jump No Jump OR Single Dumbbell Hang Snatch
Box Step Up
after 5:00 clock: Double Dumbbell Hang Snatch – minimal only
()
Bodyweight and Minimal: Strength (Checkmark)
Every 2:30 for 3 sets:
10 Tempo Push Up @2121
(RX + Option: Vest or Weight on Back)
*Score an emoji, comment in your results comment section if you had to scale or if you chose to do RX+
Athletes Notes
Score
Score an emoji, and comment in your results comment section if you had to scale or if you chose to do RX+
Demo Videos
Tempo Push Ups
Tempo Explanation – 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top before starting the next rep.
I am looking for you to do these unbroken. If you cannot complete them with the tempo, scale the style of push up to either: Knee Push Ups or Incline Push Ups or Elevated Knee Push Ups
Flow
0:00 – 2:30
10 Tempo Push Ups @2121
2:30 – 5:00
10 Tempo Push Ups @2121
5:00 – 7:30
10 Tempo Push Ups @2121
Scaled
Every 2:30 Minutes x 3 sets
10 Elevated Knee Push Ups – no tempo. Just focused on good quality movement here. Choose a number you can do without stopping.
Mayhem Moms
Every 2:30 Minutes x 3 sets
10 Incline Push Ups @2121
Bodyweight: Alps (Time)
4 Rounds for Time:
8 X-Jumps (no jump)
16 Burpee Box Jump Overs (24/20)
Athletes Notes
Workout Strategy and Flow
X-Jump No Jump : these should feel like an invisible dumbbell snatch. They are a hinge movement and should still be explosive, even without the jump!!!
Burpee Box Jump Overs : step down from these . There is not a need to jump down each rep. Your achilles will thank me later for not putting it at risk! 😜
These are going to take up the bulk of the workout. Do not go crazy here. Find a steady rhythm that you can keep. You should not ”full send” until the final round of 16. If you come out too hot, it’s gonna hurt real bad for the rest of the workout.
Substitution
If you don’t have access to a box you can complete as Burpee Tuck Jumps, so typical burpee + Tuck Jump
If you don’t feel comfortable jumping up yet, first try to scale the box to a height you can jump to. If still not ready, then just scale to Burpee Box Step Over
Backpack Option
4 Rounds for Time:
8 Backpack Ground to Overhead
16 Burpee Box Jump Overs (24/20) (only add backpack if you feel comfortable jumping with it)
Scaled
4 Rounds for Time:
8 X-Jump No Jump
16 Elevated Up Down with Jump
16 Step Up to Surface
Mayhem Moms
4 Rounds for Time:
8 X-Jump No Jump
16 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
Minimal: Alps (Time)
4 Rounds for Time:
8 Double Dumbbell Hang Snatch (2×50/35)
16 Burpee Box Jump Overs (24/20)
Athletes Notes
Workout Strategy and Flow
Double Dumbbell Hang Snatch : if you have not done this movement with double dumbbell before, be sure you complete some BEFORE the workout starts. They will feel much different than your single dumbbell hang snatch. Really focus on using your hips to pop those dumbbells up. The weight you select should be able to be done in at most 2 sets. (so only having to put the dumbbells down 1 time during the 8). You also should feel confident picking up that weight when you have a spiked heart rate (trust me, the burpee box jump overs will do that do ya)
Burpee Box Jump Overs : step down from these . There is not a need to jump down each rep. Your achilles will thank me later for not putting it at risk! 😜
These are going to take up the bulk of the workout. Do not go crazy here. Find a steady rhythm that you can keep. You should not ”full send” until the final round of 16. If you come out too hot, it’s gonna hurt real bad for the rest of the workout.
Substitution
If you don’t have access to a box you can complete as Burpee Tuck Jumps, so typical burpee + Tuck Jump
If you don’t feel comfortable jumping up yet, first try to scale the box to a height you can jump to. If still not ready, then just scale to Burpee Box Step Over
Mayhem Moms
4 Rounds for Time:
8 Double Dumbbell Hang Snatch
16 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
Cool Down (No Measure)
1 Minute Walk
into
:30 Seated QL Stretch (each)
:30 Pigeon Stretch (each)
:30 Camel Pose
Athletes Notes
Seated QL Stretch
Pigeon Stretch
Camel Pose