Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds:
12 Deadbug Floor Angels
6 Thread the Needle (each)
6 Single Leg Glute Bridge + 10 second Hold at Top (each)
6 Push Ups to Downward Dog
12 Jumping Jacks
Athletes Notes
Thread the Needle
Dead Bug Floor Angel
Single Leg Glute Bridge Hold
Push Up to Downward Dog w/Explanation
Jumping Jacks
Bodyweight + Minimal Metcon
()
Bodyweight + Minimal: Pressing Endurance (Checkmark)
3 Options Today. Your Score = Level You Completed (1, 2, or 3)
Level 1:
3 sets:
30 seconds of Pike Shoulder Taps
-rest 1:00-
30 seconds of Pike Shrugs
-rest 1:00-
30 seconds of Pike Push Ups
-rest 1:00-
Level 2:
3 Sets:
30 seconds of Box Handstand Shoulder Taps
-rest 1:00-
30 seconds of Box Handstand Shrugs
-rest 1:00-
30 seconds of Box Strict Handstand Push Ups
-rest 1:00-
Level 3:
3 Sets:
30 seconds of Handstand Shoulder Taps
-rest 1:00-
30 seconds of Handstand Shrugs
-rest 1:00-
30 seconds of Kipping Handstand Push Ups
-rest 1:00-
M30 Scaled
3 sets:
30 seconds of Bear Crawl Alternating Shoulder Taps
-rest 1:00-
30 seconds of Cat Cow
-rest 1:00-
30 seconds of Elevated Knee Push Ups
-rest 1:00-
Mayhem Moms
3 sets:
30 seconds of Pike Shoulder Taps or Bear Crawl Alternating Shoulder Taps
-rest 1:00-
30 seconds of Pike Shrugs or Scap Only Push Up
-rest 1:00-
30 seconds of Pike Push Up or Incline Push Ups
-rest 1:00-
Score
Your Score = Level You Completed (1, 2, or 3)
Workout Strategy and Flow
The goal is to move for the entire 30 seconds. You aren’t needing to keep track of reps, just focus on moving the whole time, and shaking the shoulders/arms out during your rest.
You should choose 1 level and stick with it the whole time. If these are all too difficult, don’t worry, check out the M30 Scaled and Mayhem Moms sections
LEVEL 1:
Pike Shoulder Taps
Pike Shrugs
Pike Push Up
LEVEL 2:
Box Handstand Shoulder Taps
Box Handstand Shrugs
Strict Box Handstand Push Up
LEVEL 3:
Handstand Shoulder Taps
Handstand Shrugs
Kipping Handstand Push Up
FLOW
0:00 – 0:30 version of shoulder taps
0:30 – 1:30 rest
1:30 – 2:00 version of shrugs
2:00 – 3:00 rest
3:00 – 3:30 version of pike or handstand push ups
3:30 – 4:30 rest
4:30 – 5:00 set 2 of version of shoulder taps
5:00 – 6:00 rest
6:00 – 6:30 set 2 of version of shrugs
6:30 – 7:30 rest
7:30 – 8:00 set 2 of version of pike or handstand push ups
8:00 – 9:00 rest
9:00 – 9:30 set 3 of version of shoulder taps
9:30 – 10:30 rest
10:30 – 11:00 set 3 of version of shrugs
11:00 – 12:00 rest
12:00 – 12:30 set 3 of version of pike or handstand push ups
Bodyweight + Minimal: Cinnamon Sugar: (Checkmark)
4 Rounds For Quality:
4 Broad Jump + Vertical Jump*
40 second Superman Hold
*Focus on being EXPLOSIVE
M30 Scaled and Mayhem Moms
4 Rounds For Quality:
8 Modified Tuck Jump
20 second Bird Dog Hold (left)
20 second Bird Dog Hold (right)
Demo Videos
Broad Jump + Vertical Jump
Superman Hold
Flow
There is no set rest between rounds. However we aren’t looking for speed, we are looking for quality.
For the Broad Jump + Vertical Jump, focus on being explosive in the forward broad jump (aiming for far distance) DIRECTLY into explosive in the vertical jump (aiming for height).