Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
30 seconds of Jumping Jacks
30 seconds of Cat Cow
Athletes Notes
Jumping Jacks
Cat Cow
Extended Warm Up / Accessory (No Measure)
AMRAP 7 Minutes
20 Tibialis Raise
10 Single Leg Calf Raises (each)
10 Alternating Deadbugs
5 Tempo Push Ups @2121
20 seconds of High Knees
Athlete Notes
This is a 7 minute AMRAP but the sole focus is just on getting our body very primed and ready to go before we attack our fast paced workout. You should not be trying to actually go fast here, but rather think about steady, quality movement.
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Single Leg Calf Raises
Deadbug
Push Ups – Scale to the version of push up you plan to use in the workout (knee, incline, elevated knee). The tempo of 2121 means down 2 seconds, 1 second pause at the bottom, up 2 seconds, 1 second pause at the top
High Knees – scale to Standing Marches if you need lower impact.
Bodyweight + Minimal Metcon
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Bodyweight + Minimal: Apple Fritter (6 Rounds for time)
6 Sets at Fast Pace:
60 Double Unders (or 75 Line Hops)
20 Sit Ups
10 Unbroken Push Ups
-rest 2:00 between sets-
Substitution
Double Unders —> 60 Single Under Crossovers OR 75 Single Unders
Push Ups —> Knee Push Ups or Incline Push Ups
Backpack Option
6 Sets at Fast Pace:
60 Hops over the backpack
20 Backpack Sit Up
10 Unbroken Backpack Push Ups
-rest 2:00 between sets-
M30 Scaled
6 Sets at Fast Pace:
60 Step Jacks OR Object Toe Taps
20 Quarter Sit Ups
10 Unbroken Elevated Knee Push Ups – If you cannot do 10 unbroken, scale back the reps to a number you feel confident you can do without stopping.
-rest 2:00 between sets-
Mayhem Moms
6 Sets at Fast Pace:
60 Slow and Controlled Line Hops
20 Quarter Sit Ups
10 Unbroken Knee Push Ups or Incline Push Ups
-rest 2:00 between sets-
Workout Strategy and Flow
Woohoo, we have another fast pace workout. We want to have fast paced work (think 85-90% efforts) where we will want and need the 2 minutes of rest.
Double Unders – in order to stay fast here, our goal should be 60 unbroken. If you know you cannot do that but you can do at least 30 unbroken consistently, then go in with the plan to do 30, rest 2-3 seconds, and do 30.
Sit Ups – the key to going fast here is going to be using your arms to creat momentum forward. Touch the ground behind your head and quickly pull your body up off the floor. If you feel confident in your sit ups, today is the day to really focus on faster “cycle” times.
Push Ups – These MUST be done unbroken. Meaning all 10 must be completed before you can stop. If you typically struggle at stringing together bigger sets then we should start out using one of the scaling progressions seen below in the Substitution section
Keep in mind the core fatigue from the sit ups will play a factor in your push ups.
Bonus Stretching (No Measure)
2 rounds:
30 second Alternating Calf Stretch
30 second Seal Pose