Mayhem Affiliate – At Home – Mon, Jul 15

Crossfit Lillington – Mayhem Affiliate – At Home

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)

4:00 Clock

20 Reverse Snow Angels

20 Tibialis Raises

10 Bodyweight Kick Stand RDLs (each)

10 Bodyweight Split Squats (each)

1 Bodyweight or Dumbbell Turkish Get Up

Athletes Notes

Reverse Snow Angels

Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.

Bodyweight Kickstand RDL

Bodyweight Split Squat

Bodyweight Turkish Get Up or Dumbbell Turkish Get Up

Bodyweight Metcon

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Bodyweight: Strength (Checkmark)

Every 3 Minutes x 3 Sets

4-6 Alternating Bodyweight Turkish Get Ups*

30 second Side Plank Knee to Elbow (each)

*See Notes

Athletes Notes

Bodyweight Turkish Get Up

Benefits of the Turkish Get Up:

Unilateral movements where we can correct muscle imbalances

Building shoulder strength

Working on shoulder stability

Strengthening your core

Full Side Plank Knee to Elbow

Flow

Select a Turkish Get Up number that allows for fluid movement and control. You should not spend more than 50-60 seconds here AND you should not feel rushed

0:00 – 3:00 4 Alternating Turkish Get Ups, 30 second Side Plank Knee to Elbow (left), 30 second Side Plank Knee to Elbow (right). Rest in the time remaining.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3
Scaled

4-6 Rolling Get Ups

30 second Knee Side Plank (each)

Mayhem Moms

4-6 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + knee side plank leg lift is 1 rep)

30 second Full Side Plank Knee to Elbow OR Modified Side Plank Knee to Elbow (each)

Bodyweight: Glazed Donut (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

16 Alternating Single Leg RDLs

100ft Object Farmer Carry or 40 Seconds of Mountain Climbers

16 Bodyweight Step Back Lunges

100ft Object Overhead Carry or 40 Seconds of Pike/Handstand Hold

M30 Scaled

AMRAP 10 Minutes

16 Wall Assisted Single Leg RDL

40 seconds of Elevated Mountain Climbers

16 Wall Assisted Step Back Lunges

40 Seconds High Plank on Knees

Mayhem Moms

AMRAP 10 Minutes

10 Bodyweight Single Leg RDL

100ft Object Farmers Carry

10 Bodyweight Split Squat (5 on left, 5 on right)

100ft Object Front Rack Carry or 40 seconds Pike Hold OR High Plank Hold

Scoring

Each 25ft section is 1 rep for the carries. Which means that 1 round has a total of 40 reps (16 RDLs, 4 carry reps, 16 lunges, 4 carry reps).

If doing the 40 second version then every 10 seconds counts as 1 rep.
Workout Strategy and Flow

We need a good strategy to allow us to keep moving for the 10 minutes with short, quick breaks!

Remember for the 100ft carries, they should be done in the same fashion as a shuttle run. Down 25ft and back 25ft…twice.

Bodyweight Single Leg RDL – you must alternate these every rep. This will require balance, so don’t go so fast here that you end up getting off balance. Smooth and steady will be the key to consistent rounds.

Object Farmers Carry – you should at least be able to go for 50ft unbroken. The objects don’t have to be the same exact weight. Consider this a chance to work on your “bringing in the groceries in one trip” skill. You can also sub this for Mountain Climber s if you don’t have access to 2 objects.

Step Back Lunge – this is where you can make up a little bit of time. Tap that back knee to the ground and stand up quick. Every leg counts as a rep.

Object Overhead Carry – same thing as the farmers carry but this time they are going up overhead. This is going to be the limiting factor here. You can also sub this for Pike Hold or Handstand Hold if needed.

Minimal Metcon

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Minimal: Strength (Weight)

Every 3 Minutes x 3 Sets

4 – 6 Alternating Dumbbell Turkish Get Ups*

30 second Side Plank Knee to Elbow (each)

Unilateral movements where we can correct muscle imbalances

Building shoulder strength

Working on shoulder stability

Strengthening your core

Full Side Plank Knee to Elbow

Flow

Select a Turkish Get Up number that allows for fluid movement and control. You should not spend more than 50-60 seconds here AND you should not feel rushed

0:00 – 3:00 4 Alternating Turkish Get Ups, 30 second Side Plank Knee to Elbow (left), 30 second Side Plank Knee to Elbow (right). Rest in the time remaining.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

Minimal: Glazed Donut (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

10 Dumbbell Deadlifts

100ft Dumbbell Farmer’s Carry

10 Dumbbell Step Back Lunges

100ft Dumbbell Overhead Carry

RX Weight: (2×50/35)

Substitution

If you don’t have space to complete 100ft of the carries, you can do 40 seconds of the Double Dumbbell Farmer’s Carry Marches and same thing for 40 seconds of the Double Dumbbell Overhead marches.

Mayhem Moms

AMRAP 10 Minutes

10 Dumbbell Deadlift or Elevated Sumo Dumbbell Deadlifts

100ft Double Dumbbell Farmer’s Carry OR 40 seconds of the Double Dumbbell Farmer’s Carry Marches

10 Dumbbell Split Lunge (5 on left, 5 on right)

100ft Double Dumbbell Front Rack Carry or 40 seconds of the Double Dumbbell Front Rack Marches – changing this to front rack from overhead to allow a bit more core stability.
Scoring

Each 25ft section is 1 rep for the carries. Which means that 1 round has a total of 28 reps (10 deadlift, 4 carry reps, 10 lunges, 4 carry reps).

Workout Strategy and Flow

This is going to be very grippy!!!!! We need a good strategy to allow us to keep moving for the 10 minutes with short, quick breaks!

You MUST use the same dumbbells across the entire AMRAP. Your limiting factor will be the overhead carry

Remember for the 100ft carries, they should be done in the same fashion as a shuttle run. Down 25ft and back 25ft…twice.

Dumbbell Deadlift – weight should allow for unbroken, but for this particular workout I would recommend breaking at the 9th rep, so on the 10th deadlift when you stand up you can start your farmers carry.

Double Dumbbell Farmer’s Carry – you should at least be able to go for 50ft unbroken.

Double Dumbbell Stepback Lunge – Farmers Carry – you may hold the dumbbells however you would like. I would advise putting them up on your shoulders in the front rack to slightly free up that grip

Double Dumbbell Overhead Carry – this is going to be the limiting factor here. whatever weight is selected you should feel confident going at least 50ft without dropping.

Bonus Stretching (No Measure)

1:00 Seated QL Stretch (each)

1:00 Camel Pose