Crossfit Lillington – Mayhem Affiliate – At Home
Longer Warm Up (No Measure)
On a 7:00 Clock
First 5:00 Complete:
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
2 Inchworms to Push Ups
5 Pause Single Leg Glute Bridge (each) (pause for 2 seconds at top of each)
2 Box Step Ups (each) + 2 Box Jump Overs
Last 2:00 Complete
20 seconds of Burpees
20 seconds of Shuttle Runs (practice transition)
2 FAST Burpee Box Jump Overs
Athletes Notes
Walk Forward on Toes
—-same thing but now walk backward
Walking Hamstring Stretch
Inchworm to Pushup
Single Leg Glute Bridge – pausing for 2 seconds at top of each rep
Box Step Up + Box Jump Over
Burpee Variations
Burpee Box Jump Over
()
Bodyweight + Minimal: Whatchamacallit (8 Rounds for time)
8 Sets @ fast pace
6 Burpee Box Jump Overs (24″/20″)
4 Shuttle Sprints (50ft)
-rest 2:00 between sets-
**See Workout Prep Notes for Time Cap and “Fast Pace” explanation
Athletes Notes
Score
We are scoring the time it takes us to complete the 6 Burpee Box Jump Overs + 4 Shuttle Sprints
TIME CAP FOR EACH SET IS 1:00 .
(Meaning with rest between sets, the 8 sets should not take you longer than 22 minutes.)
Workout Strategy and Flow
This is meant to be at a fast pace every time. Fast being a 90% effort !! Are you able to maintain the same speed across sets? Can you go even fast in the final sets? Let’s see 🙂
Do NOT cut your rest short. At first it may feel like too long of a rest, but as the sets/volume build your body will need it in order to maintain a consistent speed across sets.
Burpee Box Jump Over – focus here on popping up off the floor as soon as your chest touches the ground. We want to be fast over the box, but not reckless. I don’t want to hear about any bloddy shins.
Shuttle Run – FAST pace here. Focus on quick transitions. 1 rep is down 25ft and back 25ft. Try to face the same way/same wall the entire time you do these so you aren’t spinning in a circle.
Substitution
If you don’t have access to a box, then complete the Burpee Box Jump Overs as Burpee Broad Jumps (4ft/3ft)
Shuttle Sprints –> 20 second FAST High Knees or 20 second FAST High Knees to Lateral Shuffle
Backpack Option
8 Sets @ fast pace
6 Backpack Burpee Box Jump Overs (24″/20″)
4 Backpack Shuttle Sprints (50ft)
-rest 2:00 between sets-
Scaled
8 Sets @ fast pace
6 Elevated Up Down with Jump
6 Step Up to Surface
20 second quick Step Jacks
-rest 2:00 between sets-
Mayhem Moms
8 Sets @ fast pace
6 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
20 second FAST High Knees to Lateral Shuffle
-rest 2:00 between sets-
Bonus Stretching (No Measure)
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake Stretch