Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
30 seconds of Jumping Jacks
10 Prone ITYs (each)
10 Alternating Bodyweight Single Leg RDL
10 Second Handstand Hold or Pike Hold
Athletes Notes
Jumping Jacks
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Bodyweight Single Leg RDL
Pike Hold or Handstand Hold
Bodyweight Metcon
()
Bodyweight: Pressing Endurance Test (AMRAP – Reps)
AMRAP 60 seconds:
Pike Push Ups (RX+ Option: Kipping Handstand Push Ups)
-rest 2:00 –
3 sets:
30 second Pike Hold / Handstand Hold
30 seconds of Chair Dips
-rest 60 seconds between sets-
TEST SCORE: ONLY REPS FROM AMRAP
Athletes Notes
Scoring
The only part we are scoring today is the test.
The test will just be the 60 second AMRAP. It will be important to log this score and remember the rep count because it will be used throughout the 12 week cycle.
Demo Videos
Pike Push Up OR Kipping Handstand Push Up
The goal is to accumulate as many pike push ups as you can in the 60 second window. They do not have to be unbroken. If you need to stop to shake it out real fast before continuing, please do.
Pike Hold OR Handstand Hold
Chair / Box Dip
Flow
0:00 – 1:00 Accumulate as many Pike Push Ups as you can in the minute
1:00 – 3:00 Rest
3:00 – 3:30 Complete a Pike Hold
3:30 – 4:00 Complete Chair / Box Dips
4:00 – 5:00 Rest
5:00 – 5:30 Complete a Pike Hold
5:30 – 6:00 Complete Chair / Box Dips
6:00 – 7:00 Rest
7:00 – 7:30 Complete a Pike Hold
7:30 – 8:00 Complete Chair / Box Dips
Substitution
If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
OR
Scale to Pike Shoulder Shrugs
Scaled
AMRAP 60 seconds:
Crush Grip Seated Object Strict Press
-rest 2:00 –
3 sets:
30 second Crush Grip Object Overhead Hold OR Bear Hover Hold
30 seconds of Wall Tricep Push Up
-rest 60 seconds between sets-
Mayhem Moms
No modification here. See Scaled or Substitution Section for other options.
Bodyweight: Strength (Checkmark)
EMOM 9 minutes
Minute 1: 15 Rear Foot Elevated Bodyweight RDL (left)
Minute 2: 15 Rear Foot Elevated Bodyweight RDL (right)
Minute 3: Rest
Athletes Notes
Demo Videos
Rear Foot Elevated Single Leg Bodyweight Deadlift – the set up is similar to a bulgarian split squat, BUT you are hinging, NOT squatting 🙂
Flow
0:00 – 1:00 15 Rear Foot Elevated Single Dumbbell RDL (left)
1:00 – 2:00 15 Rear Foot Elevated Single Dumbbell RDL (right)
2:00 – 3:00 Rest
3:00 – 4:00 15 Rear Foot Elevated Single Dumbbell RDL (left)
4:00 – 5:00 15 Rear Foot Elevated Single Dumbbell RDL (right)
5:00 – 6:00 Rest
6:00 – 7:00 15 Rear Foot Elevated Single Dumbbell RDL (left)
7:00 – 8:00 15 Rear Foot Elevated Single Dumbbell RDL (right)
8:00 – 9:00 Rest / Done!
Scaled and Mayhem Moms
Complete as written OR if balance is an issue, then complete as Wall Assisted Single Leg RDL
Minimal Metcon
()
Minimal: Pressing Endurance Test (AMRAP – Reps)
AMRAP 60 seconds:
Seated Crush Grip Dumbbell Strict Press (50/35)
-rest 2:00 –
3 sets:
30 second Crush Grip Dumbbell Overhead Hold (50/35)
30 seconds of Crush Grip Dumbbell Skull Crushers (50/35)
-rest 60 seconds between sets-
TEST SCORE: ONLY REPS FROM AMRAP
Athletes Notes
Scoring
The only part we are scoring today is the test.
The test will just be the 60 second AMRAP. It will be important to log this score and remember the rep count because it will be used throughout the 12 week cycle.
In Strength we usually don’t have an RX weight, but since this is a test, we will have RX. Scale as needed!
Demo Video
Crush Grip Seated Dumbbell Strict Press – can sit on the floor or on a box / bench / chair
The goal is to accumulate as many seated crush grip strict press as you can in the 60 second window. They do not have to be unbroken. If you need to set the dumbbell down and shake it out real fast before continuing, please do. Just be sure the weight you select will allow for at least 12-15+ reps at a time.
Dumbbell Crush Grip Overhead Hold
Crush Grip Dumbbell Skull Crusher
Flow
0:00 – 1:00 Accumulate as many Seated Crush Grip Dumbbell Strict Press as you can in the minute
1:00 – 3:00 Rest
3:00 – 3:30 Complete a Crush Grip Dumbbell Overhead Hold
3:30 – 4:00 Complete Crush Grip Dumbbell Skull Crushers
4:00 – 5:00 Rest
5:00 – 5:30 Complete a Crush Grip Dumbbell Overhead Hold
5:30 – 6:00 Complete Crush Grip Dumbbell Skull Crushers
6:00 – 7:00 Rest
7:00 – 7:30 Complete a Crush Grip Dumbbell Overhead Hold
7:30 – 8:00 Complete Crush Grip Dumbbell Skull Crushers
Mayhem Moms
No modification here.
Minimal: Strength (3 Rounds for weight)
EMOM 9 minutes
Minute 1: 10 Rear Foot Elevated Single Dumbbell RDL (left)
Minute 2: 10 Rear Foot Elevated Single Dumbbell RDL (right)
Minute 3: Rest
Athletes Notes
Demo Videos
Rear Foot Elevated Single Leg Single Dumbbell Deadlift – the set up is similar to a bulgarian split squat, BUT you are hinging, NOT squatting 🙂
Flow
0:00 – 1:00 10 Rear Foot Elevated Single Dumbbell RDL (left)
1:00 – 2:00 10 Rear Foot Elevated Single Dumbbell RDL (right)
2:00 – 3:00 Rest
3:00 – 4:00 10 Rear Foot Elevated Single Dumbbell RDL (left)
4:00 – 5:00 10 Rear Foot Elevated Single Dumbbell RDL (right)
5:00 – 6:00 Rest
6:00 – 7:00 10 Rear Foot Elevated Single Dumbbell RDL (left)
7:00 – 8:00 10 Rear Foot Elevated Single Dumbbell RDL (right)
8:00 – 9:00 Rest / Done!
Mayhem Moms
Complete as written OR if balance is an issue, then complete as Wall Assisted Single Leg RDL
Bonus Stretching (No Measure)
1:00 Cat Cow
1:00 Pancake Stretch
Athletes Notes
Cat Cow
Pancake Stretch