Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Standing Marches
10 Deadbug Floor Angels
5 Single Arm Rows (towel, band or dumbbell) (each)
3 Elbow to Floor Stretching with Rotation (each)
3 Bodyweight Step Back Lunge
___
* If doing Strict Chin Ups add this at the end:
2 Rounds of:
10 Hanging Shrugs + 1 Strict Chin Up
Athletes Notes
Standing Marches
Dead Bug Floor Angel
Single Arm Towel Row
Banded Single Arm Bent Over Rows
Bent Over Single Arm Row
Elbow to Floor Stretch with Rotation
Bodyweight Step Back Lunge
If doing strict pull ups: Hanging Shrugs + Chin Ups
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 8 Minutes
Minute 1: 5-8 Strict Chin Ups or 8-10 Supinated Towel Rows or 8-10 Supinated Banded Bent Over Rows
Minute 2: Rest
** Score = Chin Up, Towel or Banded
Athletes Notes
Demo Video
Chin Ups or Supinated Towel Row or Supinated Banded Bent Over Row
you choose either 8, 9 or 10 reps (Comment in your score box which reps you did!!)
You should be able to complete the same rep count across all 4 sets.
Flow
0:00 – 1:00 8-10 Supinated Towel Rows
1:00 – 2:00 Rest
2:00 – 3:00 8-10 Supinated Towel Rows
3:00 – 4:00 Rest
4:00 – 5:00 8-10 Supinated Towel Rows
5:00 – 6:00 Rest
6:00 – 7:00 8-10 Supinated Towel Rows
7:00 – 8:00 Rest and Done
Backpack Option
EMOM 8 Minutes
Minute 1: 8-10 Backpack Bent Over Row
Minute 2: Rest
Scaled and Mayhem Moms
No modifications
Bodyweight: Dallas Mavericks (3 Rounds for time)
3 Sets:
20 Jumping Lunges (total)
20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges
20 Sit Ups
-rest 2:00 between sets-
*Score = Time of each set, including 30 second rest.
Athletes Notes
Workout Strategy and Flow
MAKE SURE YOU LOOK AT THE FLOW BELOW TO KNOW HOW THIS SHOULD BE COMPLETED!!
Jumping Lunge – today we are counting them differently than you might typically count them. We have every jump/leg counting as a rep!!
Alternating Leg V-Up – smooth and steady here.
Bodyweight Step Back Lunge – these are alternating reps. 20 total. Gently tap that back knee to the ground and aim to stay moving.
Sit Ups – your core will start to be more fatigued on these as you continue to accumulate both alternating leg v-ups AND sit ups.
FLOW
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Bodyweight Step Back Lunges, 20 Sit Ups
Backpack Option
3 Sets:
20 Jumping Lunge (total)
20 Alternating Leg V-Up OR Backpack Sit Up
-rest 30 seconds-
20 Backpack Stepback Lunges
20 Backpack Sit Up
-rest 2:00 between sets-
Scaled
3 Sets:
20 Wall Assisted Step Back Lunges
20 Seated Toe Taps
-rest 30 seconds-
20 Wall Assisted Step Back Lunges
20 Quarter Sit Ups
-rest 2:00 between sets-
Mayhem Moms
3 Sets:
20 Bodyweight Split Squat (10 on left, then 10 on right)
20 Modified Alternating Leg V Ups
-rest 30 seconds-
20 Bodyweight Step Back Lunge
20 Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Strength (4 Rounds for weight)
EMOM 8 Minutes
Minute 1: 8-10 Supinated Double Dumbbell Bent Over Rows
Minute 2: Rest
Athletes Notes
Demo Video
Double Dumbbell Supinated Bent Over Rows – you choose either 8, 9 or 10 reps (Comment in your score box which reps you did!!)
You should be able to complete the same rep count across all 4 sets.
Flow
0:00 – 1:00 8-10 Supinated Double Dumbbell Bent Over Rows
1:00 – 2:00 Rest
2:00 – 3:00 8-10 Supinated Double Dumbbell Bent Over Rows
3:00 – 4:00 Rest
4:00 – 5:00 8-10 Supinated Double Dumbbell Bent Over Rows
5:00 – 6:00 Rest
6:00 – 7:00 8-10 Supinated Double Dumbbell Bent Over Rows
7:00 – 8:00 Rest and Done
Mayhem Moms
No modifications
Minimal: Dallas Mavericks (3 Rounds for time)
3 Sets:
20 Jumping Lunges (total)
20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges (2×50/2×35)
20 Sit Ups
-rest 2:00 between sets-
*Score = Time of each set, including 30 second rest.
Athletes Notes
Workout Strategy and Flow
MAKE SURE YOU LOOK AT THE FLOW BELOW TO KNOW HOW THIS SHOULD BE COMPLETED!!
Jumping Lunge – today we are counting them different than you might typically count them. We have every jump/leg counting as a rep!!
Alternating Leg V-Up – smooth and steady here.
Double Dumbbell Stepback Lunge – these are alternating reps. 20 total. You may hold them any way you would like!!!
Sit Ups – your core will start to be more fatigued on these as you continue to accumulate both alternating leg v-ups AND sit ups.
FLOW
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges, 20 Sit Ups
-rest 2 minutes-
20 Jumping Lunges (total), 20 Alternating Leg V-Up
-rest 30 seconds-
20 Dumbbell Step Back Lunges, 20 Sit Ups
Mayhem Moms
3 Sets:
20 Bodyweight Split Squat (10 on left, then 10 on right)
20 Modified Alternating Leg V Ups
-rest 30 seconds-
20 Single Dumbbell Split Squat (10 on left, then 10 on right)
20 Quarter Sit Ups or PhysioBall Sit Ups or Pelvic Tilts
-rest 2:00 between sets-