Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
10 Glute Bridges
10 Calf Raises
10 Shoulder Swimmers
into
3 Rounds
15 Forward and Backward Line Hops or Single Unders
5 No Push Up Burpee OR Single Dumbbell Hang Clean and Jerk (each)
5 X-Jumps (no jump) OR Single Dumbbell Hang Snatch (each)
Athletes Notes
Glute Bridges
Calf Raises
Shoulder Swimmers
Forward and Backward Line Hops
No Push Up Burpees
Dumbbell Hang Clean and Jerk
X-Jump No Jump
Single Dumbbell Hang Snatch
Bodyweight Metcon
()
Bodyweight: “Adventure is out there” (10 Rounds for time)
10 Sets:
30 Forward and Backward Line Hops
Odd Sets: 5 No Push Ups Burpees
Even Sets: 5 Single Arm X- Jump no jump (each)
-rest 1:00 between sets-
**See Workout Prep Notes for a flow explanation
Athletes Notes
Workout Strategy and Flow
Be prepared for this to get breathy. Between the line hops and the no push up burpees, we will be sweating in no-time and likely breathing heavy. Use that 1 minute of rest wisely.
We want to make these moderate-fast sets. Think about keeping the line hops unbroken each time. They don’t have to be crazy fast, just as long as we work to stay moving.
The line hops different than usual, going forward and backward instead of side to side. A bit of a mental challenge thrown in there. You will get the hang of these after a couple sets. Just will feel different at first.
Forward and Backward Line Hops
No Push Up Burpee aka up Downs
Single Arm X-Jump No Jump
Flow
30 Forward and Backward Line Hops
5 No Push Up Burpees
-rest 1:00 between sets-
30 Forward and Backward Line Hops
5 5 Single Arm X- Jump no jump (left), 5 5 Single Arm X- Jump no jump (right)
-rest 1:00 between sets-
repeat that back and forth until you have completed 10 total sets.
Scaled
10 Sets:
30 Object Toe Taps OR Step Jacks
Odd Sets: 5 Elevated Up Down with Jump
Even Sets: 5 Single Arm X-Jump No Jump (each) OR 10 Object Alternating Hang Snatch
-rest 1:00 between sets-
Mayhem Moms
10 Sets:
30 Slow and Controlled Line Hops – if you can, complete these going forward and backward instead of side to side.
Odd Sets: 5 No Push Up Burpee aka up Downs
Even Sets: 5 Single Arm X-Jump No Jump (each)
-rest 1:00 between sets-
Minimal Metcon
()
Minimal: “Adventure is out there” (10 Rounds for time)
10 Sets:
30 Double Unders
Odd Sets: 5 Double Dumbbell Hang Clean + Jerks (2×50/35)
Even Sets: 5 Single Dumbbell Hang Snatch (each) (50/35)
-rest 1:00 between sets-
**See Workout Prep Notes for a flow explanation
Athletes Notes
Workout Strategy and Flow
Be prepared for this to get grippy. Between the jump rope and hanging onto the dumbbells in the hang position, this will add up over 10 sets.
We want to make these moderate-fast sets. Think about keeping the double under reps unbroken each time. If you cannot complete at least 2 sets of 15 unbroken with 2-3 seconds rest between, then we need to scale to single unders today to keep the stimulus.
Dumbbell weights should be at a weight where you feel confident you can do all 5 unbroken every single time. The goal will just be to get faster if possible or maintain the same times across the sets.
Double Unders
Double Dumbbell Hang Power Clean & Jerks – if you don’t feel confident push jerking these, you may push press since we do push press primarily here. The demo video will show these as a push jerk though 🙂
Single Dumbbell Hang Snatch
Flow
30 Double Unders
5 Double Dumbbell Hang Clean + Jerks
-rest 1:00 between sets-
30 Double Unders
5 Single Dumbbell Hang Snatch (left), 5 Single Dumbbell Hang Snatch (left)
-rest 1:00 between sets-
repeat that back and forth until you have completed 10 total sets.
Substitutions
Double Unders —> 45 Single Unders (only doing 1.5x today due to total volume)
Mayhem Moms
10 Sets:
30 Slow and Controlled Line Hops
Odd Sets: 5 Double Dumbbell Hang Power Clean & Jerks – if the jerk bothers you, change to lighter weight and complete as a strict press
Even Sets: 5 Single Dumbbell Hang Snatch (each)
-rest 1:00 between sets-