Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
3 Dynamic Squat Stretches
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
5 SLOW Towel Rows / Banded Rows / Crush Grip Dumbbell Rows
Athletes Notes
5 Minutes to work through as many rounds as you can.
Dynamic Squat Stretch
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
Towel Rows or Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Bodyweight: Squat Strength (3 Rounds for reps)
3 sets:
Pause Air Squats @ 50% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Athletes Notes
Score
Score what rep # you did for each set.
Demo Video
Air Squats – pause for 3 seconds in the bottom of the squat.
Flow
Everyone will have a different rep # based on the number you got on the Tempo Test on June 7. You will take 50% of your test number and complete that over each of the 3 sets. For example if your test number on June 7 was 16 then you will complete 8 reps each set.
Pause Air Squats @ 50% of Test Rep #
-rest 2:00-
Pause Air Squats @ 50% of Test Rep #
-rest 2:00-
Pause Air Squats @ 50% of Test Rep #
-rest 2:00-
If you don’t have a test # from June 7, follow one of these rep schemes
Beginner: 7 reps
Intermediate: 10 reps
Advanced: 15 reps
Backpack Option
3 sets:
Pause Backpack Back Squat @ 50% of Test Rep #
-rest 2:00 between sets-
–pause for 3 seconds in bottom of squat
Scaled
3 sets:
Pause Squat to Chair @ 50% of Test Rep #
-rest 2:00 between sets-
–pause for 3 seconds in bottom of squat
Mayhem Moms
No modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.
Bodyweight: “Pez” (Time)
For Total Time
AMRAP 60 seconds
15 Towel Rows or Banded Bent Over Rows
AMRAP V-Ups*
-rest 60 seconds between sets-
Continue until 100 V-Ups have been completed.
(RX+ Option: Kipping Pull Ups)
Score = total time to complete (including rest)
Athletes Notes
Score
Today we are scoring the total time it takes us to get to 100 V-Ups, including all of the rest.
Workout Strategy and Flow
Towel Rows or Banded Bent Over Row – you should choose a style of rowing that you feel confident completing big sets with. Either 15 unbroken or 2 quick sets of 8 + 7. We want to get done with these quickly so we can get to the V-ups.
ONLY complete RX+ Option of Kipping Pull Up if you are extremely proficient at this movement.
V-Up – we want to accumulate 100 as quickly as we can, BUT we need to self evaluate before we start to form a strategy that works best for us. If you know that doing a HUGE set in the first minute is going to cause you to really struggle on the remaining V-ups, then it would be smarter to just do small sets to start off with.
Flow
0:00 – 1:00 Complete 15 Towel Rows then in the time remaining accumulate as many V-Ups as possible.
1:00 – 2:00 Rest
2:00 – 3:00 Complete 15 Towel Rows then in the time remaining accumulate as many V-Ups as possible…picking up on the rep you left off on.
3:00 – 4:00 rest
Continue this until you have reached 100 total V-Up Reps
If you get to 99 reps, and the 60 second clock stops, then you must rest and repeat the 15 rows just to complete 1 V-Up rep.
Backpack Option
For Total Time
AMRAP 60 seconds
15 Backpack Bent Over Row
AMRAP Backpack Sit Up
-rest 60 seconds between sets-
Continue until 100 Backpack Sit Up have been completed.
Scaled
For Total Time
AMRAP 60 seconds
15 Towel Rows
AMRAP Quarter Sit Ups
-rest 60 seconds between sets-
Continue until 100 Quarter Sit Ups have been completed.
Mayhem Moms
For Total Time
AMRAP 60 seconds
15 Towel Rows or Banded Bent Over Row
AMRAP Modified Flutter Kick
-rest 60 seconds between sets-
Continue until 100 Modified Flutter Kick have been completed.
Minimal Metcon
()
Minimal: Squat Strength (3 Rounds for weight)
3 sets:
Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Athletes Notes
Demo Video
Dumbbell Front Squats – pause for 3 seconds in the bottom of the squat.
Flow
Everyone will have a different rep # based on the number you got on the Tempo Test on June 7. You will take 50% of your test number and complete that over each of the 3 sets. For example if your test number on June 7 was 16 then you will complete 8 reps each set.
Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 50% of Test Rep #
-rest 2:00-
If you don’t have a test # from June 7, follow one of these rep schemes
Beginner: 6 reps
Intermediate: 9 reps
Advanced: 12 reps
Mayhem Moms
No modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.
Minimal: Pez (Time)
For Total Time
AMRAP 60 seconds
15 Double Dumbbell Bent Over Rows (2×50/35)
AMRAP V-Ups*
-rest 60 seconds between sets-
Continue until 100 V-Ups have been completed.
Score = total time to complete (including rest)
Athletes Notes
Score
Today we are scoring the total time it takes us to get to 100 V-Ups, including all of the rest.
Workout Strategy and Flow
Double Dumbbell Bent Over Row – you should choose a weight you feel confident completing big sets with. Either 15 unbroken or 2 quick sets of 8 + 7. We want to get done with these quickly so we can get to the v-ups.
V-Up – we want to accumulate 100 as quickly as we can, BUT we need to self evaluate before we start to form a strategy that works best for us. If you know that doing a HUGE set in the first minute is going to cause you to really struggle on the remaining v-ups, then it would be smarter to just do small sets to start off with.
Flow
0:00 – 1:00 Complete 15 Double Dumbbell Bent Over Rows then in the time remaining accumulate as many V-Ups as possible.
1:00 – 2:00 Rest
2:00 – 3:00 Complete 15 Double Dumbbell Bent Over Rows then in the time remaining accumulate as many V-Ups as possible…picking up on the rep you left off on.
3:00 – 4:00 rest
Continue this until you have reached 100 total V-Up Reps
If you get to 99 reps, and the 60 second clock stops, then you must rest and repeat the 15 rows just to complete 1 V-Up rep.
Mayhem Moms
For Total Time
AMRAP 60 seconds
15 Double Dumbbell Bent Over Row
AMRAP Modified Flutter Kick
-rest 60 seconds between sets-
Continue until 100 Modified Flutter Kick have been completed.
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Seal Stretch
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Seal Stretch
Frog Stretch
Elbow to Floor Stretch with Rotation
Pancake Stretch
Leaning Child’s Pose