Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Jumping Jacks
10 Cat Cow
10 Birddog (total)
10 Plank Shoulder Taps (total)
10 Glute Bridges
20 seconds No Push Up Burpees
Athletes Notes
Jumping Jacks
Cat Cow
Birddog
Plank Shoulder Taps
Single Leg Glute Bridges
Glute Bridges
No Push Up Burpees
Bodyweight Metcon
()
Bodyweight: Declaration of Independence (8 Rounds for time)
At a Moderate Intensity:
4 sets:
30 second Side Plank (left)
30 second Side Plank (right)
10 No Push Up Burpees
-rest 1:30 between sets-
..into..
4 Sets
12 Towel Bicep Curls or Banded Bicep Curls
12 Chair / Box Dips
-rest 1:30 between sets-
Athletes Notes
Score
This should be at a moderate intensity. So while it is timed, we aren’t necessarily looking for the fastest times! This is just available so that you can put any scaling in the comment box of your results.
Workout Strategy and Flow
A little core and arm pump!!!! Keep in mind that you need to complete the entire first 4 sets before moving on to the second 4 sets.
Side Plank
No Push Up Burpee – I AM CHALLENGING YOU TODAY. If you normally step back and then step up into your burpees, today I am gonna push you to jump in and jump out. It will put more emphasis on the core and make you go a bit faster with more cardio.
Towel Bicep Curls or Banded Bicep Curls
Chair Dip
FLOW
30 Side Plank (left) , 30 second side plank (right), 10 No Push Up Burpees
-rest 1:30-
30 Side Plank (left) , 30 second side plank (right), 10 No Push Up Burpees
-rest 1:30-
30 Side Plank (left) , 30 second side plank (right), 10 No Push Up Burpees
-rest 1:30-
30 Side Plank (left) , 30 second side plank (right), 10 No Push Up Burpees
-rest 1:30-
..into..
12 Towel Bicep Curls, 12 Chair Dips
-rest 1:30-
12 Towel Bicep Curls, 12 Chair Dips
-rest 1:30-
12 Towel Bicep Curls, 12 Chair Dips
-rest 1:30-
12 Towel Bicep Curls, 12 Chair Dips
Scaled
4 sets:
30 second Knee Side Plank (left)
30 second Knee Side Plank (right)
10 Elevated Up Down with Jump
-rest 1:30 between sets-
..into..
4 Sets
12 Towel Bicep Curls or Banded Bicep Curls
12 Chair Dip or Wall Tricep Push Up
-rest 1:30 between sets-
Mayhem Moms
Technically there isn’t anything you absolutely need to scale. If you feel comfortable with everything, go for it.
Somethings that might be uncomfortable which you can scale:
-No Push Up Burpees –> Elevated Up Down with Jump
-Skull Crushers –> Chair Dip or Wall Tricep Push Up
Minimal Metcon
()
Minimal: Declaration of Independence (8 Rounds for time)
At a Moderate Intensity:
4 sets:
100ft Dumbbell Farmers Carry (50/35) (left)
100ft Dumbbell Farmers Carry (50/35) (right)
10 No Push Up Burpees
-rest 1:30 between sets-
..into..
4 Sets
12 Crush Grip Dumbbell Bicep Curls (50/35)
12 Crush Grip Dumbbell Skull Crushers (50/35)
-rest 1:30 between sets-
Athletes Notes
Score
This should be at a moderate intensity. So while it is timed, we aren’t necessarily looking for the fastest times! This is just available so that you can put any scaling in the comment box of your results.
Workout Strategy and Flow
A little core and arm pump!!!!
Single Dumbbell Farmers Carry – focus on staying straight and tall. Don’t let the dumbbell pull you towards one way.
No Push Up Burpee – I AM CHALLENGING YOU TODAY. If you normally step back and then step up into your burpees, today I am gonna push you to jump in and jump out. It will put more emphasis on the core and make you go a bit faster with more cardio.
Crush Grip Dumbbell Bicep Curl
Crush Grip Dumbbell Skull Crusher
FLOW
100ft Dumbbell Farmers Carry (left) 100ft Dumbbell Farmers Carry (right), 10 No Push Up Burpees
-rest 1:30-
100ft Dumbbell Farmers Carry (left) 100ft Dumbbell Farmers Carry (right), 10 No Push Up Burpees
-rest 1:30-
100ft Dumbbell Farmers Carry (left) 100ft Dumbbell Farmers Carry (right), 10 No Push Up Burpees
-rest 1:30-
100ft Dumbbell Farmers Carry (left) 100ft Dumbbell Farmers Carry (right), 10 No Push Up Burpees
-rest 1:30-
..into..
12 Crush Grip Dumbbell Bicep Curls, 12 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
12 Crush Grip Dumbbell Bicep Curls, 12 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
12 Crush Grip Dumbbell Bicep Curls, 12 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
12 Crush Grip Dumbbell Bicep Curls, 12 Crush Grip Dumbbell Skull Crushers
Mayhem Moms
Technically there isn’t anything you absolutely need to scale. If you feel comfortable with everything, go for it.
Somethings that might be uncomfortable which you can scale:
No Push Up Burpees –> Elevated Up Down with Jump
Skull Crushers –> Chair Dip or Wall Tricep Push Up
Longer Cool Down – Enjoy! (No Measure)
8 Minute Clock:
1:00 Bicep Wall Stretch (left)
1:00 Bicep Wall Stretch (right)
1:00 Seal Stretch
1:00 Alternating Scorpion Stretch
1:00 Wrist / Forearm Stretches
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Bicep Wall Stretch
Seal Stretch
Scorpion Stretch
Wrist Stretches
Pancake Stretch
Leaning Child’s Pose