Mayhem Affiliate – At Home – Tue, Jun 11

Crossfit Lillington – Mayhem Affiliate – At Home

Warm Up (No Measure)

5:00 Clock

15 Seconds of High Knees to Jumping Jacks

5 Elbow to Floor Lunge Stretches (each)

5 Single Leg Glute Bridges (each)

5 – 1 and 1/4 Air Squats

5 Towel Rows or Crush Grip Dumbbell Bent Over Rows

Athletes Notes

5 Minutes to work through as many rounds as you can.

High Knees to Jumping Jacks

Elbow to Floor Stretch with Rotation

Single Leg Glute Bridge

1 and ¼ Air Squat

Towel Rows

Crush Grip Dumbbell Bent Over Row

Bodyweight Metcon

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Bodyweight: Squat Strength (Checkmark)

3 sets:

15 1-and-¼ Air Squats

-rest 2:00 between sets-

Athletes Notes

Demo Video

1-and-¼ Air Squat – you will perform a typical air squat, but instead of standing up all the way, you will come up just above parallel and then go back down into your squat before standing up all the way. You can also think of this as a pulse.

Flow

15 1-and-¼ Air Squats

-rest 2:00-

15 1-and-¼ Air Squats

-rest 2:00-

15 1-and-¼ Air Squats

Scaled

3 Sets:

15 Slow Squat to Chair – focus on quality movement.

-rest 2:00-

Mayhem Moms

No modifications. If the addition of the quarter squat causes discomfort, switch to 25 Air Squats

Bodyweight: Indiana Pacers (3 Rounds for reps)

Tabata

8 rounds (20 seconds on/10 seconds off)

Towel Rows or Banded Bent Over Rows or Chin Ups

-Rest 1 Minute-

8 rounds (20 seconds on/10 seconds off)

Box Jumps (24″/20″)

-Rest 1 Minute-

8 rounds (20 seconds on/10 seconds off)

Bodyweight Upright Row

Athletes Notes

Scoring

Set 1 = TOTAL Towel Rows or Banded Bent Over Rows or Chin Ups

Set 2 = TOTAL Box Jumps

Set 3 = TOTAL Bodyweight Upright Rows or Banded Upright Rows

Substitution

If you don’t have access to a box, you may complete as Tuck Jumps

FUN RECOMMENDATION

Complete each of these tabatas by following along to the Tabata Song . Each movement will need a different song. There are 75 different song options haha. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂

Flow

0:00 – 0:20 Complete as many Towel Rows as you can

0:20 – 0:30 Rest

0:30 – 0:50 Complete as many Towel Rows as you can

0:50 -1:00 Rest

1:00 – 1:20 Complete as many Towel Rows as you can

1:20 – 1:30 Rest

1:30 – 1:50 Complete as many Towel Rows as you can

1:50 -2:00 Rest

2:00 – 2:20 Complete as many Towel Rows as you can

2:20 – 2:30 Rest

2:30 – 2:50 Complete as many Towel Rows as you can

2:50 -3:00 Rest

3:00 – 3:20 Complete as many Towel Rows as you can

3:20 – 3:30 Rest

3:30 – 3:50 Complete as many Towel Rows as you can

3:50 -4:00 Rest

4:00 – 5:00 Rest + Transition

5:00 – 9:00 Complete same tabata for Box Jumps

9:00 – 10:00 Rest + Transition

10:00 – 14:00 Complete same tabata for Bodyweight Upright Row

Mayhem Moms

Tabata 8 rounds (:20 on/:10 off) of:

Crush Grip Dumbbell Bent Over Row

-Rest 1 Minute-

Tabata 8 rounds (:20 on/:10 off) of:

Modified Tuck Jump

-Rest 1 Minute-

Tabata 8 rounds (:20 on/:10 off) of:

Bodyweight Upright Row or Banded Upright Rows

Minimal Metcon

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Minimal: Squat Strength (3 Rounds for weight)

3 sets:

10 Double Dumbbell 1-and-¼ Front Squat

-rest 2:00 between sets-

Athletes Notes

Demo Video

Double Dumbbell 1-and-¼ Front Squats – you will perform a typical dumbbell front squat, but instead of standing up all the way, you will come up just above parallel and then go back down into your squat before standing up all the way. You can also think of this as a pulse.

Flow

10 Double Dumbbell 1-and-¼ Front Squat

-rest 2:00-

10 Double Dumbbell 1-and-¼ Front Squat

-rest 2:00-

10 Double Dumbbell 1-and-¼ Front Squat

Mayhem Moms

No modifications. If the addition of the quarter squat causes discomfort, switch to 15 Dumbbell Front Squats

Minimal: Indiana Pacers (3 Rounds for reps)

Tabata

8 rounds (20 seconds on/10 seconds off)

Crush Grip Dumbbell Bent Over Row (50/35)

-Rest 1 Minute-

8 rounds (20 seconds on/10 seconds off)

Box Jumps (24″/20″)

-Rest 1 Minute-

8 rounds (20 seconds on/10 seconds off)

Crush Grip Dumbbell Upright Row (50/35)

Athletes Notes

Scoring

Set 1 = TOTAL Crush Grip Dumbbell Bent Over Rows

Set 2 = TOTAL Box Jumps

Set 3 = TOTAL Crush Grip Dumbbell Upright Rows

Workout Strategy and Flow

Be ready for your shoulders, biceps, and forearms to be burning.

Try your best during the rest to shake those arms out.

Between the 2 types of rows, there will be a cardio piece from the box jumps

Crush Grip Dumbbell Bent Over Row

Box Jump

Crush Grip Dumbbell Upright Row – these can be really challenging depending on your hand size vs the dumbbell heads so today, I will allow other RX options such as:

1) Hold Single Dumbbell by the handle with both hands (this is what I did)

2) if you have access to 2 lighter dumbbells to perform Double Dumbbell Upright Row

3) Kettlebell Upright Row

Substitution

If you don’t have access to a box, you may complete as Tuck Jumps

Flow

0:00 – 0:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

0:20 – 0:30 Rest

0:30 – 0:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

0:50 -1:00 Rest

1:00 – 1:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

1:20 – 1:30 Rest

1:30 – 1:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

1:50 -2:00 Rest

2:00 – 2:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

2:20 – 2:30 Rest

2:30 – 2:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

2:50 -3:00 Rest

3:00 – 3:20 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

3:20 – 3:30 Rest

3:30 – 3:50 Complete as many Crush Grip Dumbbell Bent Over Rows as you can

3:50 -4:00 Rest

4:00 – 5:00 Rest + Transition

5:00 – 9:00 Complete same tabata for Box Jumps

9:00 – 10:00 Rest + Transition

10:00 – 14:00 Complete same tabata for Crush Grip Dumbbell Upright Row

Bonus Stretching (No Measure)

1:00 Lat Stretch on Box

:30 Pigeon Stretch (each)

:30 Couch Stretch (each)

Athletes Notes

Lat Stretch on Box

Couch Stretch

Pigeon Stretch