Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
On a 6:00 Clock
3 Thread the Needle (Each)
3 Dynamic Squat Stretches
5 Squat into T-Spine Rotation (each)
10 Single Leg Squat to Box (each)
20 Tibialis Raises
30 Second Box Step Up
Athletes Notes
Thread the Needle
Dynamic Squat Stretch
Squat into T-Spine Rotation
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Single Leg (aka Pistol) Squat to Box
scale to 10 Single Leg Glute Bridge (each)
Box Step Up
Bodyweight Metcon
()
Bodyweight: Squat Strength (Checkmark)
EMOM 6 Minutes:
8 Tempo Air Squats @30X1
Athletes Notes
Demo Video
Air Squats
TEMPO EXPLANATION: with the dumbbells in the front rack position, you will lower yourself down for 3 seconds, not pausing at all in the bottom, exploding quickly out of the bottom to standing, and pausing for 1 second at the top before repeating the rep. (if done correctly, you should be finishing at the 40 second mark each minute)
Flow
Keep in mind before starting that you will be doing 48 reps total here over the course of 6 minutes. Use your rest time to shake those legs out and get your mind ready to do it again.
0:00 – 1:00 8 Tempo Air Squats, rest the remainder of time
1:00 – 2:00 8 Tempo Air Squats, rest the remainder of time
2:00 – 3:00 8 Tempo Air Squats, rest the remainder of time
3:00 – 4:00 8 Tempo Air Squats, rest the remainder of time
4:00 – 5:00 8 Tempo Air Squats, rest the remainder of time
5:00 – 6:00 8 Tempo Air Squats
Backpack Option
EMOM 6 Minutes:
8 Tempo Backpack Back Squat @30X1
Scaled
EMOM 6 Minutes:
8 Squat to Chair – no tempo but don’t rush these
Mayhem Moms
No modification, if needed squat to a chair to provide added balance.
Bodyweight: “My name is Dug and I have just met you and I love you.” (4 Rounds for time)
4 Sets:
8 Unbroken Towel Rows OR Banded Bent Over Rows
16 Box Jump Over (24/20)
8 Unbroken Towel Rows OR Banded Bent Over Rows
-rest 2:00 between sets-
RX + Option: 4 Unbroken Strict Chin Ups OR 8 Unbroken Kipping Pull Ups
Athletes Notes
Workout Strategy and Flow
I almost never prescribe something in a metcon and force it to be “unbroken” BUT today…I did.
Towel Rows or Banded Bent Over Row – This unbroken requirement means that you need to be mentally ready before picking up the band or the towel. You will be under higher heart rate and fatigue so we don’t want you starting a set of 8 before you ar ready because we need you to do all 8 without stopping. Remember the second set of 8 each set are going to be the toughest, since the first set will be after a 2 minute rest
Box Jump Over – because you are going all the way over the box, you do not have to stand up all the way. Just hop over, get over and step down. Repeat for 16 total. We want to go fast here to make up time.
I am also allowing an RX+ Option today if you have access to a rig and have the skills. You can sub out the unbroken dumbbell work for either 4 Unbroken Chin Ups OR 8 Unbroken Kipping Pull Up . Please be VERY sure that if you select this movement, you are proficient in the high volume gymnastics work.
Substitution
Box Jump Over
if you don’t have access to a box: complete these as Tuck Jumps
if you don’t feel confident jumping over at the box height you have: complete as Box Step Over
Backpack Option
4 Sets:
8 Unbroken Backpack Bent Over Row
16 Backpack Chair Step Ups (24/20)
8 Unbroken Backpack Bent Over Row
-rest 2:00 between sets-
Scaled
4 Sets:
8 Towel Rows or Banded Bent Over Row (not forcing you to go unbroken here)
16 Step Up to Surface
8 Towel Rows or Banded Bent Over Row (not forcing you to go unbroken here)
-rest 2:00 between sets-
Mayhem Moms
4 Sets:
8 Unbroken Towel Rows or Banded Bent Over Row
16 Modified Tuck Jump
8 Unbroken Towel Rows or Banded Bent Over Row
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Squat Strength (2 Rounds for weight)
EMOM 6 Minutes:
6 Double Dumbbell Tempo Front Squats @30X1
Athletes Notes
Demo Video
Dumbbell Front Squats
TEMPO EXPLANATION: with the dumbbells in the front rack position, you will lower yourself down for 3 seconds, not pausing at all in the bottom, exploding quickly out of the bottom to standing, and pausing for 1 second at the top before repeating the rep. (if done correctly, you should be finishing at the 30 second mark each minute)
Flow
Please be aware when you are selecting weights that you need to be able to do all 6 at the specified tempo (not faster or slower…exactly as the tempo is written)
You also need to be confident that you can do that tempo for a total of 36 reps!!!
0:00 – 1:00 6 Double Dumbbell Tempo Front Squats, rest the remainder of time
1:00 – 2:00 6 Double Dumbbell Tempo Front Squats, rest the remainder of time
2:00 – 3:00 6 Double Dumbbell Tempo Front Squats, rest the remainder of time
3:00 – 4:00 6 Double Dumbbell Tempo Front Squats, rest the remainder of time
4:00 – 5:00 6 Double Dumbbell Tempo Front Squats, rest the remainder of time
5:00 – 6:00 6 Double Dumbbell Tempo Front Squats, rest the remainder of time
Mayhem Moms
No modification, if needed squat to a chair to provide added balance.
Minimal: “My name is Dug and I have just met you and I love you.” (4 Rounds for time)
4 Sets:
8 Unbroken Dumbbell Bent Over Rows (2×50/35)
16 Box Jump Over (24″/20″)
8 Unbroken Dumbbell Bent Over Rows (2×50/35)
-rest 2:00 between sets-
RX+ Option: 4 Unbroken Strict Chin Ups OR 8 Unbroken Kipping Pull Ups
Athletes Notes
Workout Strategy and Flow
I almost never prescribe something in a metcon and force it to be “unbroken” BUT today…I did.
Double Dumbbell Bent Over Row – This unbroken requirement means that you need to select a weight that you feel extremely confident that under higher heart rate and fatigue you can still perform all 8 without setting the dumbbells down with good form. Remember the second set of 8 each set are going to be the toughest, since the first set will be after a 2 minute rest
Box Jump Over – because you are going all the way over the box, you do not have to stand up all the way. Just hop over, get over and step down. Repeat for 16 total. We want to go fast here to make up time.
I am also allowing an RX+ Option today if you have access to a rig and have the skills. You can sub out the unbroken dumbbell work for either 4 Unbroken Chin Ups OR 8 Unbroken Kipping Pull Up . Please be VERY sure that if you select this movement, you are proficient in the high volume gymnastics work.
Substitution
Box Jump Over
if you don’t have access to a box: complete these as Tuck Jumps
if you don’t feel confident jumping over at the box height you have: complete as Box Step Over
Mayhem Moms
4 Sets:
8 Unbroken Double Dumbbell Bent Over Row
16 Modified Tuck Jump
8 Unbroken Double Dumbbell Bent Over Row
-rest 2:00 between sets-
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