Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
20 Seconds of Standing Marches
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Slow Lateral Box Step Ups (each)
5 Towel Rows OR Crush Grip Dumbbell Bent Over Row
2 Pause Air Squats OR 2 Pause Single Dumbbell Front Squats (Each)
*3 seconds at the bottom of squat
Athletes Notes
6 Minutes to work through as many rounds as you can.
Standing Marches
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Lateral Box Step Up
Towel Rows OR Crush Grip Dumbbell Bent Over Row
Single Dumbbell Front Squat
Bodyweight Metcon
()
Bodyweight: Squat Strength (Checkmark)
3 sets:
Pause Air Squats @ 60% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Comment your # of reps in your results comment box
Athletes Notes
Score
Score what rep # you did for each set.
Demo Videos
Air Squats
These will have a pause for 3 seconds in the bottom of the squat.
Flow
Today we are basing our reps on the test # we got on Monday, June 3. You will take 60% of your test # and use that # as your rep count today.
If on test day you got 30 reps, then you will do 18 reps each set for today.
Pause Air Squats @ 60% of Test Rep #
-rest 2:00-
Pause Air Squats @ 60% of Test Rep #
-rest 2:00-
Pause Air Squats @ 60% of Test Rep # IF YOU WEREN’T HERE FOR TEST DAY, THEN HERE ARE SOME OPTIONS BASED ON YOUR FITNESS LEVEL:
Beginner: 9 reps
Intermediate: 12 reps
Advanced: 18 reps
Backpack Option
3 sets:
Pause Backpack Back Squat @ 60% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat
Scaled
3 sets:
Pause Squat to Chair @ 60% 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: Liberty Bell (Time)
For Time: (partition as desired)
100 Box Jump Overs (24/20)
100 Towel Rows or Banded Bent Over Rows*
*RX+ Option: 70 Kipping Pull Ups
Athletes Notes
Score
Total time it takes you to complete. Be sure you comment in your score box how you chose to break the workout up.
Workout Strategy and Flow
Fun way to finish the day!!!
Box Jump Over – be smart. There is no need to jump down from the box here. Smooth jump up, step off and then jump up again. Your Achilles will thank me.
Towel Rows or Banded Bent Over Row – aim for bigger sets (sets of 10+ would be ideal here)
only complete the RX+ Option of 70 Kipping Pull Up if you are proficient in this movement. This can be a lot of volume in a short amount of time and shouldn’t be done if you have not done in the past.
FLOW
“Partition as desired” means that you get to choose how you want the flow of today to go.
You could choose to complete straight through 100 and then 100
OR
You can choose to do 10 rounds of 10 Box Jump Overs and 10 Rows
OR
You can choose to do 5 rounds of 20 Box Jump Overs and 20 Rows.
Substitution
If you don’t have access to a box –> complete as Tuck Jumps
If you don’t feel confident jumping due to the box or an injury –> Complete as Box Step Over
Backpack Option
For Time: (partition as desired)
100 Backpack Chair Step Ups (24/20)
100 Backpack Bent Over Row
Scaled
For Time: (partition as desired)
100 Step Up to Surface
100 Crush Grip Object Row or Towel Rows or Banded Bent Over Row
Mayhem Moms
For Time: (partition as desired)
100 Modified Tuck Jump
100 Towel Rows or Banded Bent Over Row
Minimal Metcon
()
Minimal: Squat Strength (3 Rounds for weight)
3 sets:
Double Dumbbell Pause Front Squats @ 60% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Comment your # of reps in your results comment box
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 60% 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 10 reps each set.
Double Dumbbell Pause Front Squats @ 60% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 60% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 60% of Test Rep #
-rest 2:00-
If you don’t have a test # from June 3, follow one of these rep schemes:
Beginner: 8 reps
Intermediate: 11 reps
Advanced: 15 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: Liberty Bell (Time)
For Time: (partition as desired)
100 Box Jump Overs (24/20)
100 Double Dumbbell Bent Over Rows (2×50/35)
Athletes Notes
Workout Strategy and Flow
Fun way to finish the day!!!
Box Jump Over – be smart. There is no need to jump down from the box here. Smooth jump up, step off and then jump up again. Your Achilles will thank me.
Double Dumbbell Bent Over Row – the weight you choose should allow big sets throughout the whole workout (sets of 10 or more reps would be ideal)
FLOW
“Partition as desired” means that you get to choose how you want the flow of today to go.
You could choose to complete straight through 100 and then 100
OR
You can choose to do 10 rounds of 10 Box Jump Overs and 10 Rows
OR
You can choose to do 5 rounds of 20 Box Jump Overs and 20 Rows.
Substitution
If you don’t have access to a box –> complete as Tuck Jumps
If you don’t feel confident jumping due to the box or an injury –> Complete as Box Step Over
Mayhem Moms
For Time: (partition as desired)
100 Modified Tuck Jump
100 Double Dumbbell Bent Over Row