Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Glute Bridges
10 Reverse Snow Angels
10 Scap Only Push Ups
3 Push Up to Downward Dog with Pause*
3 Thread the Needles (each)
*Pause 2 seconds in downward dog
Athletes Notes
4 Minutes to work through as many rounds as you can.
Glute Bridges
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog w/Explanation
Thread the Needle
Bodyweight Metcon
()
Bodyweight: Great Dividing Range (Time)
Complete the following at a moderate intensity:
4 rounds:
20 Mountain Climbers (L+R=1)
20 second Hollow Hold
-rest 2:00-
Then:
10 Wide Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 1:00-
10 Normal Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 1:00-
10 Elbows Tucked Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 1:00-
10 Diamond Push Ups
10 Towel Bicep Curls or Banded Bicep Curls
-rest 2:00-
Then:
4 Rounds
20 Box Step Overs (24/20)
20 Hollow Rocks
Time Cap: 25 Minutes
Athletes Notes
Scoring
Your score today is just the total time it takes you to complete the following at a moderate intensity. Just aim to stay moving. There is a cap of 25 minutes.
Workout Strategy
We have a bit of a change up. Giving you a longer workout today that will be an arm pump sandwiched between some cardio/core. I hope you enjoy!!!
Be prepared for the push ups to be a bit more challenging
1) You have different variations of push ups
2) Your core will be slightly fatigued from your starting core piece, which will challenge you in the push up position.
Scaled
Complete the following at a moderate intensity:
4 rounds:
20 Elevated Mountain Climbers (L+R=1)
20 second Boat Hold
-rest 2:00-
Then:
4 Sets:
10 Elevated Knee Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00 between sets-
-rest 2:00-
Then:
4 Rounds
20 Step Up to Surface
20 second Boat Hold
Mayhem Moms
Complete the following at a moderate intensity:
4 rounds:
20 Modified Mountain Climber (L+R=1)
20 second Boat Hold
-rest 2:00-
Then:
10 Wide Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00-
10 Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00-
10 Elbows Tucked Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 1:00-
10 Diamond Incline Push Ups
10 Towel Bicep Curls OR Banded Bicep Curls
-rest 2:00-
Then:
4 Rounds
20 Box Step Over OR Alt. Lunge to Hip Extension
20 second Boat Hold
DEMO VIDEOS
Mountain Climber
Hollow Hold
Wide Push Ups – elbow closer to 90 degrees
Normal Push Ups – elbows closer to 45 degrees
Elbows Tucked Push Up – elbows stay tight by your side.
Diamond Pushups – the most challenging version of the push ups here.
Towel Bicep Curls OR Banded Bicep Curls
Box Step Over
Hollow Rocks
Minimal Metcon
()
Minimal: Great Dividing Range (Time)
Complete the following at a moderate intensity:
4 rounds:
20 Mountain Climbers (L+R=1)
20 second Hollow Hold
-rest 2:00-
Then:
10 Wide Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 1:00-
10 Normal Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 1:00-
10 Elbows Tucked Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 1:00-
10 Diamond Push Ups
10 Crush Grip Dumbbell Bicep Curl (50/35)
-rest 2:00-
Then:
4 Rounds
20 Box Step Overs (24/20)
20 Hollow Rocks
Time Cap: 25 Minutes
Athletes Notes
Workout Strategy
Longer workout today: an arm pump with some core/cardio.
Be prepared. You have different variations of push ups, and your core will be slightly fatigued from your starting core piece.
DEMO VIDEOS
Mountain Climber
Hollow Hold
Wide Push Ups – elbow closer to 90 degrees
Normal Push Ups – elbows closer to 45 degrees
Elbows Tucked Push Up – elbows stay tight by your side.
Diamond Pushups – the most challenging version of the push ups here.
Crush Grip Dumbbell Bicep Curl
Box Step Over
Hollow Rocks
Substitution
Hollow Hold –> Hollow Hold Progressions OR Boat Hold
Push Up Scaling Options:
1) From Knees
Wide Knee Push Ups
Knee Push Ups
Elbows Tucked Knee Push Ups
Diamond Knee Push Ups
2) Incline
Wide Incline Push Ups
Incline Push Ups
Elbows Tucked Incline Push Ups
Diamond Incline Push Ups
If no access to a box you can do alt. Lunge to Hip Extension in place of Box Step Overs.
Hollow Rocks –> Tuck Hollow Rock
Scoring
Your score today is just the total time it takes you to complete the following at a moderate intensity. Just aim to stay moving. There is a cap of 25 minutes.
Mayhem Moms
Complete the following at a Moderate Intensity:
4 rounds:
20 Modified Mountain Climber (L+R=1)
20 second Boat Hold
-rest 2:00-
Then:
10 Wide Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 1:00-
10 Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 1:00-
10 Elbows Tucked Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 1:00-
10 Diamond Incline Push Ups
10 Crush Grip Dumbbell Bicep Curl
-rest 2:00-
Then:
4 Rounds
20 Box Step Over OR Alt. Lunge to Hip Extension
20 second Boat Hold
Bonus Stretching (No Measure)
1:00 Scorpion Stretch (each)
1:00 Seal Stretch
Athletes Notes
Scorpion Stretch
Seal Stretch