Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
5 Samson Lunges (each)
Athletes Notes
Front to Back Leg Swings
Samson Lunge Stretches
Extended Warm Up/Accessory (Checkmark)
AMRAP 7 Minutes at easy-moderate intensity
15 seconds of Plank Jack
10 Bird Dogs (each)
15 Tibialis Raise
10 Single Leg Calf Raises (each)
15 seconds of Single Unders
Athletes Notes
Plank Jack
Bird Dog
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Single Leg Calf Raises
Single Unders
Bodyweight Metcon
()
Bodyweight: Rocky Mountains (10 Rounds for time)
10 Sets:
20 Line Hops
10 Sit Ups
20 Line Hops
-rest 1:00 between sets-
*Sets 1-3: easy-moderate pace
*Sets 4-8: moderate-fast pace
*Sets 9-10: SPRINT!
Athletes Notes
Scoring Note
Keep in mind that you should be able to see your score times progressively getting faster if you do this correctly.
Workout Strategy and Flow
Today we are working through some cardio and core….AND learning how to change paces
Transition time is also going to be key here between laying and standing on the floor.
Line Hops : as the pace gets faster, you are going to need to be sure you are going unbroken, and faster than usual.
Easy-moderate pace: should be done at a conversational pace where you could talk to someone without getting out of breath. Keeping the heart rate lower. Use these sets as a warm up.
Moderate-fast pace: pick up the pace a bit here. Should start out at a sustainable pace and as you continue on start getting a bit faster and more uncomfy.
SPRINT: this pace should not be sustainable, full send.
Backpack Option
10 Sets:
20 Hops Over the Backpack
10 Backpack Sit Up
20 Hops Over the Backpack
-rest 1:00 between sets-
Sets 1-3: easy-moderate pace
Sets 4-8: moderate-fast pace
Sets 9-10: SPRINT!
Scaled
10 Sets at moderate pace:
20 Step Jacks
10 Quarter Sit Ups
20 Step Jacks
Mayhem Moms
2 Options –
If you feel like you can be a little more free with your hopping/jumping:
10 Sets:
20 Line Hops or Skater Side Jumps
10 Quarter Sit Ups
20 Line Hops or Skater Side Jumps
-rest 1:00 between sets-
Sets 1-3: easy-moderate pace
Sets 4-8: moderate-fast pace
Sets 9-10: SPRINT!
If you feel you really need to focus on control in the hopping/jumping:
10 Sets at moderate pace:
20 Slow and Controlled Line Hops
10 Quarter Sit Ups
20 Slow and Controlled Line Hops
-rest 1:00 between sets-
Minimal Metcon
()
Minimal: Rocky Mountains (10 Rounds for time)
10 Sets:
20 Double Unders
10 Sit Ups
20 Double Unders
-rest 1:00 between sets-
*Sets 1-3: easy-moderate pace
*Sets 4-8: moderate-fast pace
*Sets 9-10: SPRINT!
Athletes Notes
Scoring Note
Keep in mind that you should be able to see your score times progressively getting faster if you do this correctly.
Workout Strategy and Flow
Today we are working through some cardio and core….AND learning how to change paces
Transition time is also going to be key here between the rope and the floor and back to the rope.
Double Unders : your double unders need to be “on” today in order to really get the full effect of this workout. This is a great time to work on double under speed: knowing how and when to speed up and slow it down.
If you cannot complete 20 unbroken consistently, you should scale to either 20 Crossovers OR 30 Single Unders (only 1.5x today due to # of total reps)
Easy-moderate pace: should be done at a conversational pace where you could talk to someone without getting out of breath. Keeping the heart rate lower. Use these sets as a warm up.
Moderate-fast pace: pick up the pace a bit here. Should start out at a sustainable pace and as you continue on start getting a bit faster and more uncomfy.
SPRINT: this pace should not be sustainable, full send.
Substitutions
As mentioned above, scaling options today are 20 Crossovers OR 30 Single Unders (only 1.5x today due to # of total reps)
Mayhem Moms
2 Options –
If you feel like you can be a little more free with your hopping/jumping:
10 sets:
20 Line Hops or Skater Side Jumps
10 Quarter Sit Ups
20 Line Hops or Skater Side Jumps
-rest 1:00 between sets-
Sets 1-3: easy-moderate pace
Sets 4-8: moderate-fast pace
Sets 9-10: SPRINT!
If you feel you really need to focus on control in the hopping/jumping:
10 sets at moderate pace:
20 Slow and Controlled Line Hops
10 Quarter Sit Ups
20 Slow and Controlled Line Hops
-rest 1:00 between sets-