Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
6:00 Clock
5 Elbow to Floor with Rotation (each)
5 Dynamic Squat Stretch
5 Thread the Needle (each)
20 Tibialis Raises
20 seconds of Box Step Ups
Athletes Notes
Elbow to Floor Stretch
Dynamic Squat Stretch
Thread the Needle
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Box Step Up
Bodyweight Metcon
()
Bodyweight: Squat Strength (4 Rounds for reps)
4 sets:
12 – 15 Tempo Air Squats @3131
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Air Squats
Tempo Explanation : 3 seconds down, 1 second pause at the bottom, 3 seconds up, 1 second pause at the top.
Flow
You should choose a rep number that you can keep over all 4 sets. Keep in mind that your legs are going to feel the burn during this tempo, as there is a lot of time spent in the eccentric and concentric portions of the squat.
Example:
12 Tempo Air Squats @3131
-rest 2:00-
12 Tempo Air Squats @3131
-rest 2:00-
12 Tempo Air Squats @3131
-rest 2:00-
12 Tempo Air Squats @3131
Backpack Option
4 sets:
12 – 15 Tempo Backpack Back Squat @3131
-rest 2:00 between sets-
Scaled
4 sets:
12 Tempo Squat to Chair @3131
-rest 2:00 between sets-
Mayhem Moms
No modification
Bodyweight: Summer Olympics (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
10 Box Jump Overs (24/20)
10 Towel Rows or Banded Bent Over Rows or 5 Chin Ups
20 Leg Lifts
Athletes Notes
Workout Strategy and Flow
Fun way to end our day.
AMRAP = As many rounds/reps as possible in the 8 minute window. The goal is to stay moving.
Box Jump Over – find a steady pace that you can get through these and try not to spike the heart rate too much. Ideally we want to move directly from the box to the rows.
Towel Rows or Banded Bent Over Row or Chin Ups – We should be aiming for unbroken sets of 10 (or 5 if doing chin ups). If we absolutely need to split this up , we need to make the rest short. Example: 5 reps, rest 2-4 seconds, 5 reps.
Leg Lifts – a little core work before heading into the next round. These will start to add up and feel the burn come the final couple minutes.
Substitution
If you do not have access to a box, then complete as Tuck Jumps
If you have access to a box, but due to injury or need for lower impact, you cannot jump then complete as Box Step Up
Backpack Option
AMRAP 8 Minutes
10 Box Jump Over (24/20)
10 Backpack Bent Over Row
20 Leg Lifts
Scaled
AMRAP 8 Minutes
10 Step Up to Surface
10 Towel Rows
20 Modified Flutter Kick (this version will be the best modification for leg lifts)
Mayhem Moms
AMRAP 8 Minutes
10 Modified Tuck Jump
10 Double Dumbbell Bent Over Row
20 Modified Flutter Kick (this version will be the best modification for leg lifts)
Minimal Metcon
()
Minimal: Squat Strength (4 Rounds for weight)
4 sets:
10 Second Front Rack Hold at Top
5 Tempo Double Dumbbell Front Squats @3131
10 Second Front Rack Hold at Top
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Dumbbell Front Squats
The Front Rack hold is exactly what it sounds like. You will hold the dumbbells up on your shoulders as you would if you were about to start front squatting. Be sure to hold in an active position – no slouching, keep the elbows tall and a tight core.
Many of you have mentioned that your throacic spine mobility and strength is often a limiting factor in this tempo squat work we have been doing. Today’s Front Rack Holds coupled with the tempo squats should help us strengthen this.
Tempo Explanation : 3 seconds down, 1 second pause at the bottom, 3 seconds up, 1 second pause at the top.
Flow
10 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
10 second hold standing tall in the front rack position
-rest 2:00-
10 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
10 second hold standing tall in the front rack position
-rest 2:00-
10 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
10 second hold standing tall in the front rack position
-rest 2:00-
10 second hold standing tall in the front rack position
5 Tempo Front Squats @3131
10 second hold standing tall in the front rack position
Mayhem Moms
No modification
Minimal: Summer Olympics (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
10 Box Jump Overs (24/20)
10 Dumbbell Bent Over Rows (2×50/35)
20 Leg Lifts
Athletes Notes
Workout Strategy and Flow
Fun way to end our day.
AMRAP = As many rounds/reps as possible in the 8 minute window. The goal is to stay moving.
Box Jump Over – find a steady pace that you can get through these and try not to spike the heart rate too much. Ideally we want to move directly from the box to the dumbbells.
Double Dumbbell Bent Over Row – the weight you select should allow for no more than 2 sets, if not done unbroken. If splitting into 2 sets, aim for 5 reps, rest 2-4 seconds, 5 reps.
Leg Lifts – a little core work before heading into the next round. These will start to add up and feel the burn come the final couple minutes.
Substitution
If you do not have access to a box, then complete as Tuck Jumps
If you have access to a box, but due to injury or need for lower impact, you cannot jump then complete as Box Step Up
Mayhem Moms
AMRAP 8 Minutes
10 Modified Tuck Jump
10 Double Dumbbell Bent Over Row
20 Modified Flutter Kick (this version will be the best modification for leg lifts)
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Pigeon Stretch (each)
:30 Couch Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Pigeon Stretch