Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Tibialis Raises
10 Peterson Step Ups (each)
5 Upward to Downward Dog Transitions
5 Box Step Ups (each)
30 Seconds of No Push Up Burpees
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Downward to Upward Dog Transitions
Box Step Up
No Push Up Burpees – aka up downs
Bodyweight + Minimal Metcon
()
Bodyweight: Cruller (Checkmark)
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpees
Minute 2: 10 Box Step Ups (24/20) (5 on left, then 5 on right)
Minute 3: 30 Second Wall Sit
Backpack Option
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpee OVER the Backpack
Minute 2: 10 Backpack Chair Step Ups (24/20) (5 on left, then 5 on right)
Minute 3: 30 Second Wall Sit (can put backpack on legs to add weight)
M30 Scaled
EMOM 18 Minutes
Minute 1: 12-15 Elevated Up Down with Jump
Minute 2: 10 Step Up to Surface (5 on left, then 5 on right)
Minute 3: 20 Second 45 Degree Wall Sit
Mayhem Moms
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpee
Minute 2: 10 Box Step Up (5 on left, then 5 on right) OR Lunge to Hip Extension
Minute 3: 30 Second Wall Sit – scale to a 45 Degree Wall Sit if needed
Workout Strategy and Flow
Notice that there is no built in rest minute. Instead the rest you get is the rest you earn in each minute. Aim to complete your work in 30-40 seconds, giving yourself at least 20 seconds to rest and transition
No Push Up Burpee – we are omitting the push up from our burpees today due to the amount of pressing volume we have had this week. These will still get your heart rate up a bit, give you a sweat, and if you jump in and out every rep you’ll get a fun core burn going too. Choose either 12,13,14, or 15 reps to do in that minute. Aim to stick with that number the whole time.
Box Step Up – step up all the way on that box, squeezing your butt at the top. Today we are going to do all 5 reps on 1 leg before doing 5 on the other side.
Wall Sit – this should be done at a 90 degree angle, with your back flat against the wall and your hands by your side. Hang on for the full 30 seconds.
FLOW
0:00 – 1:00 12-15 No Push Up Burpees
1:00 – 2:00 5 Box Step Ups on one leg, 5 Box Step Ups on the other leg
2:00 – 3:00 30 Second Wall Sit
3:00 – 6:00 Repeat for round 2
6:00 – 9:00 Repeat for round 3
9:00 – 12:00 Repeat for round 4
12:00 – 15:00 Repeat for round 5
15:00 – 18:00 Repeat for round 6
Minimal: Cruller (Weight)
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpees
Minute 2: 10 Single Dumbbell Box Step Ups (50/35) (24/20) (5 on left, then 5 on right)
Minute 3: 30 Second Wall Sit
Score
Weight of the single dumbbell used in Minute 2 of each set.
Mayhem Moms
EMOM 18 Minutes
Minute 1: 12-15 No Push Up Burpee
Minute 2: 10 Single Dumbbell Box Step Up (5 on left, then 5 on right) OR Lunge to Hip Extension
Minute 3: 30 Second Wall Sit – scale to a 45 Degree Wall Sit if needed
Workout Strategy and Flow
Notice that there is no built in rest minute. Instead the rest you get is the rest you earn in each minute. Aim to complete your work in 30-40 seconds, giving yourself at least 20 seconds to rest and transition
No Push Up Burpee – we are omitting the push up from our burpees today due to the amount of pressing volume we have had this week. These will still get your heart rate up a bit, give you a sweat, and if you jump in and out every rep you’ll get a fun core burn going too. Choose either 12,13,14, or 15 reps to do in that minute. Aim to stick with that number the whole time.
Single Dumbbell Box Step Up – step up all the way on that box, squeezing your butt at the top. Today we are going to do all 5 reps on 1 leg before doing 5 on the other side.
Wall Sit – this should be done at a 90 degree angle, with your back flat against the wall and your hands by your side. Hang on for the full 30 seconds.
FLOW
0:00 – 1:00 12-15 No Push Up Burpees
1:00 – 2:00 5 Single Dumbbell Box Step Ups on one leg, 5 Single Dumbbell Box Step Ups on the other leg
2:00 – 3:00 30 Second Wall Sit
3:00 – 6:00 Repeat for round 2
6:00 – 9:00 Repeat for round 3
9:00 – 12:00 Repeat for round 4
12:00 – 15:00 Repeat for round 5
15:00 – 18:00 Repeat for round 6