Crossfit Lillington – Mayhem Affiliate – At Home
THURSDAY REMINDER (No Measure)
I often mention this in the Thursday Workout Videos, but in case you’re new:
We offer workouts every Thursday in Mayhem 30 😊. We have done this for people who:
– Missed a different day of the week, but are able to workout today
– Need a travel or hotel-friendly workout on Thursdays
– Want to stay disciplined and show up on Thursdays for 30 minutes.
Remember, if you need rest today, take it! If you prefer an active recovery day, complete this at a low to moderate intensity. Don’t worry about your leaderboard score and maybe even stick to the bodyweight version today.
Feeling fantastic today? Give it your all!
Either way, HAVE A FANTASTIC THURSDAY.
Warm Up (No Measure)
5:00 Clock
10 Cat Cows
10 Glute Kickbacks (each)
10 Alternating Bird Dog
3 Hand Release Push Ups
10 No Push Up Burpees
Athletes Notes
Cat Cow
Glute Kickbacks
Birddog
Hand Release Push Ups
No Push Up Burpees aka Up Downs
Bodyweight Metcon
()
Bodyweight: “I volunteer! I volunteer as tribute!” (3 Rounds for reps)
AMRAP 5 Minutes
10 Sit Ups
10 Burpees
-rest 2:00-
AMRAP 5 Minutes
10 Towel Rows OR Banded Bent Over Rows or 5 Strict Pull Ups
10 Cossack Squats (left)
10 Cossack Squats (right)
-rest 2:00-
AMRAP 5 Minutes
10 Russian Twists (L+R=1)
10 Burpees
Athletes Notes
Workout Strategy and Flow
LET’S GOOO. I personally love short AMRAPs. It feels like a more attainable time domain to put in the work, knowing rest really is coming soon. haha
The first and last AMRAPs are all about cardio and core. We start with burpees and end with burpees.
The middle AMRAP will be more of a “pump” session in between. A chance to counter all the pushing of the burpees with some pulling and a change to move through unilateral squat movements. Don’t rush it here. Just stay steady.
DEMO VIDEOS
Sit Ups
Burpees
Towel Rows or Banded Bent Over Row or Strict Pull Up
Cossack Squat
Russian Twists
FLOW
0:00 – 5:00 Complete as many rounds+reps as possible of 10 Sit Ups + 10 Burpees
5:00 – 7:00 Rest
7:00 – 12:00 Complete as many rounds+reps as possible of 10 Towel Rows + 10 Cossack Squats (left) + 10 Cossack Squats (right)
12:00 – 14:00
14:00 – 19:00
Complete as many rounds+reps as possible of 10 Russian Twists (L+R=1) + 10 Burpees
Scaled
AMRAP 5 Minutes
10 Quarter Sit Ups
10 Elevated Up Down with Jump
-rest 2:00-
AMRAP 5 Minutes
10 Towel Rows or Banded Bent Over Row
5 Wall Assisted Cossack Squat (left)
5 Wall Assisted Cossack Squat (right)
-rest 2:00-
AMRAP 5 Minutes
10 Heel Taps
10 Elevated Up Down with Jump
Mayhem Moms
AMRAP 5 Minutes
10 PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts
10 Modified Burpee
-rest 2:00-
AMRAP 5 Minutes
10 Towel Rows or Banded Bent Over Row
10 Cossack Squat (left)
10 Cossack Squat (right)
-rest 2:00-
AMRAP 5 Minutes
10 Heel Taps
10 Modified Burpee
Minimal Metcon
()
Minimal: “I volunteer! I volunteer as tribute!” (3 Rounds for reps)
AMRAP 5 Minutes
10 Sit Ups
10 Burpees
-rest 2:00-
AMRAP 5 Minutes
10 Crush Grip Dumbbell Bent Over Row* (50/35)
10 Cossack Squats (left)
10 Cossack Squats (right)
-rest 2:00-
AMRAP 5 Minutes
10 Dumbbell Russian Twists (L+R=1) (50/35)
10 Burpees
*RX+ Option: 5 Strict Pull Ups
Athletes Notes
Workout Strategy and Flow
LET’S GOOO. I personally love short AMRAPs. It feels like a more attainable time domain to put in the work, knowing rest really is coming soon. haha
The first and last AMRAPs are all about cardio and core. We start with burpees and end with burpees.
The middle AMRAP will be more of a “pump” session in between. A chance to counter all the pushing of the burpees with some pulling and a change to move through unilateral squat movements. Don’t rush it here. Just stay steady.
DEMO VIDEOS
Sit Ups
Burpees
Crush Grip Dumbbell Bent Over Row (RX+ Option: 5 Strict Pull Up )
Cossack Squat
Dumbbell Russian Twists
FLOW
0:00 – 5:00 Complete as many rounds+reps as possible of 10 Sit Ups + 10 Burpees
5:00 – 7:00 Rest
7:00 – 12:00 Complete as many rounds+reps as possible of 10 Crush Grip Dumbbell Bent Over Row + 10 Cossack Squats (left) + 10 Cossack Squats (right)
12:00 – 14:00
14:00 – 19:00
Complete as many rounds+reps as possible of 10 Dumbbell Russian Twists (L+R=1) + 10 Burpees
Mayhem Moms
AMRAP 5 Minutes
10 PhysioBall Sit Ups or Quarter Sit Ups or Pelvic Tilts
10 Modified Burpee
-rest 2:00-
AMRAP 5 Minutes
10 Crush Grip Dumbbell Bent Over Row
10 Cossack Squat (left)
10 Cossack Squat (right)
-rest 2:00-
AMRAP 5 Minutes
10 Heel Taps
10 Modified Burpee
Bonus Stretching (No Measure)
:30 Seal Stretch
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Seal Stretch
Bicep Wall Stretch
Leaning Tricep Stretch