Crossfit Lillington – Mayhem Affiliate – At Home
Current Cycle: Strength Surge (No Measure)
Current Cycle: Strength Surge
Length: 12 weeks (Week of June 3 – Week of August 19)
Tests / Main Focus:
1) Squat Strength
2) Overhead Pressing Endurance
Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊
Warm Up (No Measure)
5:00 Clock
25 Line Hops or Single Unders
10 Prone ITYs (each)
10 Towel Rows or Crush Grip Dumbbell Rows
5 Dynamic Squat Stretches
5 Single Leg Glute Bridges (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Prone IYTs – 10 at I, 10 at Y, 10 at T
Towel Rows or Crush Grip Dumbbell Bent Over Row
Dynamic Squat Stretch
Single Leg Glute Bridge
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 3 Minutes for 3 sets
12 Alternating Single Arm Towel Rows OR Alternating Single Arm Banded Rows
20 second Side Plank (each)
RX+: 6 Mixed Grip Strict Pull Ups
(3 with left hand supinated, right hand pronated. 3 with left hand pronated, right hand supinated)
Athletes Notes
Demo Video
Single Arm Towel Row – you will alternate arms every rep. There is no pause or tempo, but take your time here and produce quality reps each set.
RX+ Option: Mixed Grip Pull Up (3 with left hand supinated, right hand pronated. 3 with left hand pronated, right hand supinated)
Side Plank – focus on driving that shoulder away from the ground and keeping your shoulder/hips/knees in a straight line. Be sure to BREATHE!!! If you need to modify, drop to your knees and complete a side plank on your knees.
Flow
0:00 – 3:00 Complete 12 Alternating Single Arm Towel Rows, then 20 second Side Plank (left), 20 second Side Plank (right). Rest in the time remaining
3:00 – 6:00 Repeat for set 2, rest in the time remaining.
6:00 – 9:00 Repeat for set 3
Mayhem Moms
No modifications necessary
Bodyweight: The Hunger Games (Time)
For Time:
50 Line Hops
50ft Handstand Walk or 100ft Bear Crawl
Max Unbroken Squat to Overhead Reach
-Rest 1 minute between sets-
*Continue to repeat until you complete 100 total Squat to Overhead Reach
Time Cap: 15 Minutes
Athletes Notes
Scoring
You will score the TOTAL time it takes you to complete the workout, including all of the rest.
Workout Strategy and Flow
Line Hops – if completing the RX version of line hops, we are looking for you to either complete 50 unbroken each time OR can at least consistently do 2 sets of 25 with little rest between.
Handstand Walk OR Bear Crawl – be sure that if you choose to complete the handstand walk, that you can do 25ft sections under fatigue. We want to be quick on our hands in the handstand walk OR bear crawl so that there is less time our shoulders are bearing our bodyweight.
Squat to Overhead Reach – If this is your first time doing these, it is essentially like an invisible dumbbell thruster. Squatting as normal in an air squat and then raising those arms high in the air as you stand. We should be able to do bigger sets here. (20-25 reps) As soon as you stop moving, you are done with your 1 max unbroken set.
This is going to burn the shoulders a bit more than you may realize. So be sure to shake the shoulders out after the handstand/bear crawl and before the squat to overhead reach.
FLOW
Start the workout by completing 50 Line Hops, a 50ft Handstand Walk, and then 1 Max set of Unbroken Squat to Overhead Reaches. As soon as you stop working …REST.
-Rest 1 minute-
Then complete another 50 Line Hops, a 50ft Handstand Walk, and then 1 Max set of Unbroken Squat to Overhead Reaches. As soon as you stop working …REST.
-Rest 1 minute-
Continue to repeat until you have completed a total of 100 Squat to Overhead Reaches.
Substitutions
Bear Crawl –> if you cannot complete the bear crawl in today’s workout then complete 20 Bear Crawl Alternating Shoulder Taps (L+R=1) for every 100ft.
Backpack Option
For Time:
50 Hops Over the Backpack
50ft Backpack Bear Crawl Drag
Max Unbroken Backpack Thruster
-Rest 1 minute between sets-
Continue to repeat until you complete 100 total Backpack Thrusters
Scaled
For Time:
50 Object Toe Taps OR Step Jacks
20 Bear Crawl Alternating Shoulder Taps (L+R=1)
Max Unbroken Squat to Chair
-Rest 1 minute between sets-
*Continue to repeat until you complete 100 total Squat to Chairs
Mayhem Moms
For Time
50 Slow and Controlled Line Hops
100ft Bear Crawl or Bear Crawl Alternating Shoulder Taps (L+R=1)
Max Unbroken Squat to Overhead Reach
-Rest 1 minute between sets-
*Continue to repeat until you complete 100 total Squat to Overhead Reach Mayhem Moms
For Time
50 Slow and Controlled Line Hops
100ft Bear Crawl or Bear Crawl Alternating Shoulder Taps (L+R=1)
Max Unbroken Squat to Overhead Reach
-Rest 1 minute between sets-
*Continue to repeat until you complete 100 total Squat to Overhead Reach
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Every 3 Minutes for 3 sets
12 Alternating Dumbbell Gorilla Rows
20 second Side Plank (each)
RX+ Option: 6 Mixed Grip Strict Pull Ups
(3 with left hand supinated, right hand pronated. 3 with left hand pronated, right hand supinated)
Athletes Notes
Demo Video
Dumbbell Gorilla Row – there is no pause or tempo, but take your time here and produce quality reps each set. If you can, challenge yourself on the weight.
RX+ Option: Mixed Grip Pull Up (3 with left hand supinated, right hand pronated. 3 with left hand pronated, right hand supinated)
Side Plank – focus on driving that shoulder away from the ground and keeping your shoulder/hips/knees in a straight line. Be sure to BREATHE!!! If you need to modify, drop to your knees and complete a side plank on your knees.
Flow
0:00 – 3:00 Complete 12 Alternating Dumbbell Gorilla Rows, then 20 second Side Plank (left), 20 second Side Plank (right). Rest in the time remaining
3:00 – 6:00 Repeat for set 2, rest in the time remaining.
6:00 – 9:00 Repeat for set 3
Mayhem Moms
No modifications necessary. If needed, change the Gorilla Rows to Single Arm Dumbbell Row
Minimal: The Hunger Games (Time)
For Time
50 Double Unders
50ft Handstand Walk or 100ft Bear Crawl
Max Unbroken Double Dumbbell Thrusters (2×50/35)
-Rest 1 minute between sets-
*Continue to repeat until you complete 75 total Double Dumbbell Thrusters
Time Cap: 18 Minutes
Athletes Notes
Scoring
You will score the TOTAL time it takes you to complete the workout, including all of the rest.
Workout Strategy and Flow
Beware…this is gonna get grippy and the shoulders are going to BURN.
Double Unders – if completing double unders, you should feel confident you can get 50 unbroken each time OR can at least consistently do 2 sets of 25 with little rest between. It is going to be important that you relax your shoulders as MUCH as possible here.
Handstand Walk OR Bear Crawl – be sure that if you choose to complete the handstand walk, that you can do 25ft sections under fatigue. We want to be quick on our hands in the handstand walk OR bear crawl so that there is less time our shoulders are bearing our bodyweight.
Dumbbell Thruster – Shake the shoulders/arms out good before picking up the dumbbells. The weight you decided to use in this workout should allow for sets of 12-15 at a time! We want bigger sets here in order to cut down on the amount of times we have to repeat the buy in.
FLOW
Start the workout by completing 50 Double Unders, a 50ft Handstand Walk, and then 1 Max set of Unbroken Double Dumbbell Thrusters. As soon as you stop working or set the dumbbells down…REST.
-Rest 1 minute-
Then complete another 50 Double Unders, a 50ft Handstand Walk, and 1 Max set of Unbroken Double Dumbbell Thrusters starting on the number you left off on in set 1. As soon as you stop working or set the dumbbells down…REST.
-Rest 1 minute-
Continue to repeat until you have completed a total of 75 Double Dumbbell Thrusters reps.
Substitutions
Double Unders –> Scale to either 50 Single Under Crossovers or 100 Single Unders
Bear Crawl –> if you cannot complete the bear crawl in today’s workout then complete 20 Bear Crawl Alternating Shoulder Taps (L+R=1) for every 100ft.
Mayhem Moms
For Time
50 Slow and Controlled Line Hops
100ft Bear Crawl or Bear Crawl Alternating Shoulder Taps (L+R=1)
Max Unbroken Dumbbell Thruster
-Rest 1 minute between sets-
*Continue to repeat until you complete 75 total Double Dumbbell Thrusters