Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Alternating Deadbugs
10 second Hollow Hold or Boat Hold
10 Leg Swings (forward and backward – each)
5 Elbow to Floor Lunge Stretch (each)
15 Tibialis Raises
20 seconds of Box Step Ups
Athletes Notes
Deadbug
Hollow Hold OR Boat Hold
Front to Back Leg Swings
Elbow to Floor Stretch with Rotation
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Box Step Up
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Bodyweight + Minimal: Catching Fire (6 Rounds for time)
6 sets @ fast pace
10 Strict Sit Ups
10 Box Jumps (24/20)
10 Strict Sit Ups
-rest 2:00 between sets-
RX+ Option: V-Ups
Athletes Notes
Workout Strategy and Flow
Each of these sets should be done at a FAST pace, think 85-90% effort. You should NEED the 2 minutes rest each time to fully recover so you can hit the next set just as hard. We are aiming for consistent times across the sets
Strict Sit Up – hands crossed, legs straight…this forces you to isolate the core during this movement. You cannot use momentum to bring yourself up.
RX+ Option: V-Up
Box Jumps – these are jumps NOT jump overs. Which means to complete the rep, you should stand up tall on the box, squeezing your booty.
Substitution
Strict Sit Ups –> Straight Leg Situp OR Sit Ups (whichever scaling version you choose should be challenging!!
Box Jumps –> if no access to a box, complete as Tuck Jumps (can scale to Modified Tuck Jump ) If you cannot jump due to injury, then you may complete as Box Step Ups
Backpack Option
6 sets @ fast pace
10 Backpack Sit Up
10 Box Jumps (24/20) (no backpack)
10 Backpack Sit Up
-rest 2:00 between sets-
Scaled
6 sets @ fast pace
10 Quarter Sit Ups
10 Step Up to Surface
10 Quarter Sit Ups
-rest 2:00 between sets-
Mayhem Moms
6 sets @ fast pace
10 Quarter Sit Ups or if needed scale to Modified Alternating Leg V Ups
10 Modified Tuck Jump
10 Quarter Sit Ups or if needed scale to Modified Alternating Leg V Ups
-rest 2:00 between sets-
Longer Cool Down – Enjoy! (No Measure)
6 Minute Clock:
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Frog Stretch
Elbow to Floor Stretch with Rotation
Pancake Stretch
Leaning Child’s Pose