Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Ankle Circles (each)
10 Leg Swings Forward / Backward (each)
5 Dynamic Squat Stretches
5 Samson Lunges (each)
10 Slow Towel Rows or Crush Grip Dumbbell Rows
—
Then Complete:
2 Rounds
30 second Run
30 seconds of Air Squats
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Dynamic Squat Stretch
Samson Lunge Stretches
Towel Rows
Crush Grip Dumbbell Bent Over Row
Air Squats
Bodyweight Metcon
()
Bodyweight: Strength (AMRAP – Reps)
3 sets:
Pause Air Squats @ 70% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Backpack Option
3 sets:
Pause Backpack Back Squat @ 70% of Test Rep #
-rest 2:00 between sets-
–pause for 3 seconds in bottom of squat
M30 Scaled
3 sets:
Pause Squat to Chair @ 70% of Test Rep #
-rest 2:00 between sets-
–pause for 3 seconds in bottom of squat
Mayhem Moms
No Modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.
Score
Score what rep # you did for each set.
Demo Video
Air Squats : These will have a pause for 3 seconds in the bottom of the squat.
Flow
Today we are basing our reps on the test # we got on Monday, June 3. You will take 70% of your test # and use that # as your rep count today.
If on test day you got 30 reps, then you will do 21 reps each set for today.
Pause Air Squats @ 70% of Test Rep #
-rest 2:00-
Pause Air Squats @ 70% of Test Rep #
-rest 2:00-
Pause Air Squats @ 70% of Test Rep #
IF YOU WEREN’T HERE FOR TEST DAY, THEN HERE ARE SOME OPTIONS BASED ON YOUR FITNESS LEVEL
Beginner: 10 reps
Intermediate: 14 reps
Advanced: 20 reps
Bodyweight: Donut Holes (6 Rounds for time)
3 Sets:
10 Towel Rows or Banded Bent Over Rows or 6 Strict Pull Ups
60 second Run (fast)
-rest 1:30 between sets-
then
3 Sets:
16 Bodyweight Upright Row or Banded Upright Row
60 second Run (fast)
-rest 1:30 between sets-
Substitution
If you don’t have place to run, you can either do:
60 seconds of Shuttle Run
60 seconds of High Knees
60 second Skipping in Place
60 seconds of Standing Marches
All of these scaling options will still be performed at a fast pace for you!
Backpack Option
3 Sets:
10 Backpack Bent Over Row
60 second Backpack Run @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Backpack Hang Power Cleans
60 second Backpack Run @ fast pace
-rest 1:30 after each set-
M30 Scaled
3 Sets:
10 Towel Rows or Banded Bent Over Row
60 second Standing Marches @ fast pace
-rest 1:30 after each set-
3 Sets:
10 Bodyweight Upright Row
60 second Standing Marches @ fast pace
-rest 1:30 after each set-
Mayhem Moms
3 Sets:
10 Towel Rows or Banded Bent Over Row or 6 Band Assisted Pull Ups- 1 Foot
60 second Skipping in Plac e – controlled but faster than usual if possible
-rest 1:30 after each set-
3 Sets:
10 Bodyweight Upright Row
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
Workout Strategy and Flow
First 3 sets will combine a strength movement ( Towel Rows or Banded Bent Over Row ) with a fast paced run. You can also do Strict Pull Up or even RX+ option of Weighted Strict Pull Up
Last 3 sets will combine more of a power movement (Bodyweight Upright Row or Banded Upright Row) with a fast paced run.
Your work to rest ratio should be almost the same. What I mean by that is you should be done with each set around the 1:30 mark, where you will then rest for 1:30. So if you are not able to finish your rows or upright rows in 30 seconds or less, we need to be sure you are scaling the progression.
Minimal Metcon
()
Minimal: Squat Strength (Weight)
3 sets:
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00 between sets-
*pause for 3 seconds in bottom of squat*
Mayhem Moms
No Modification. You may place chair under butt if needed and lightly rest on chair for 3 seconds at bottom. This is only if you need added balance assistance.
Demo Video
Dumbbell Front Squats – pause for 3 seconds in the bottom of the squat.
Flow
Everyone will have a different rep # based on the number you got on the Tempo Test on June 3. You will take 70% of your test number and complete that over each of the 3 sets. For example if your test number on June 3 was 16 then you will complete 11 reps each set.
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00-
Double Dumbbell Pause Front Squats @ 70% of Test Rep #
-rest 2:00-
If you don’t have a test # from June 3, follow one of these rep schemes
Beginner: 9 reps
Intermediate: 12 reps
Advanced: 16 reps
Minimal: Donut Holes (6 Rounds for time)
3 Sets:
10 Dumbbell Bent Over Rows (2×50/35) or 6 Strict Pull Ups
60 second Run (fast)
-rest 1:30 between sets-
then
3 Sets:
16 Alternating Single Dumbbell Hang Power Cleans (50/35)
60 second Run (fast)
-rest 1:30 between sets-
Substitution
If you don’t have place to run, you can either do:
60 seconds of Shuttle Run
60 seconds of High Knees
60 second Skipping in Place
60 seconds of Standing Marches
All of these scaling options will still be performed at a fast pace for you!
Mayhem Moms
3 Sets:
10 Double Dumbbell Bent Over Row
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
3 Sets:
10 Alternating Single Dumbbell Hang Power Clean
60 second Skipping in Place – controlled but faster than usual if possible
-rest 1:30 after each set-
Workout Strategy and Flow
First 3 sets will combine a strength movement ( Double Dumbbell Bent Over Row ) with a fast paced run. You can also scale up here to Strict Pull Ups or even RX+ option of Weighted Strict Pull Up
Last 3 sets will combine a power movement ( Single Dumbbell Hang Power Clean – alternating arms every rep ) with a fast paced run.
Your work to rest ratio should be almost the same. What I mean by that is you should be done with each set around the 1:30 mark, where you will then rest for 1:30. So if you are not able to finish your bent over rows or hang power cleans in 30 seconds or less, we need to be sure you are scaling the progression.
Bonus Stretching (No Measure)
1:00 of Cat Cow to Child’s Pose
1:00 Couch Stretch (each)