Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
10 Arm Circles (forward and backward)
10 Supermans
5 Birddogs (each)
5 Single Arm Rows (towel, band or dumbbell) (each)
30 seconds of Line Hops or Single Unders
Athletes Notes
Big Arm Circles w/Explanation
Supermans
Birddog
Dynamic Squat Stretch
Single Arm Towel Row
Banded Single Arm Bent Over Rows
Bent Over Single Arm Row
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Olympic Medalists (4 Rounds for reps)
*Performed at Moderate Intensity*
EMOM 16 Minute
Minute 1: 10 Single Arm Towel Rows or Single Arm Banded Rows (left)
Minute 2: 10 Single Arm Towel Rows or Single Arm Banded Rows (right)
Minute 3: Max Line Hops
Minute 4: Rest
Athletes Notes
Scoring
Only scoring the reps from minute 3 (line hops)
Workout Strategy and Flow
Today should be performed at moderate intensity. Think about having quality form in the row and enjoying the rest in the remainder of those minutes.
The 3rd minute is for max reps, and we are scoring it that way, but remember this is moderate intensity. Focus on your breathing here rather than the speed the rope turns over.
FLOW
0:00 – 1:00 10 Single Arm Towel Rows (left)
1:00 – 2:00 10 Single Arm Towel Rows (right)
2:00 – 3:00 Max Line Hops
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
12:00 – 16:00 Repeat for set 4
Demo Videos
Single Arm Towel Row or Banded Single Arm Bent Over Rows
Line Hops
Scaled
Performed at Moderate Intensity
EMOM 16 Minute
Minute 1: 10 Towel Rows – this minute focus on slow reps
Minute 2: 10 Towel Rows – this minute focus on slightly faster reps
Minute 3: Max Object Toe Taps
Minute 4: Rest
Mayhem Moms
Performed at Moderate Intensity
EMOM 16 Minute
Minute 1: 10 Single Arm Dumbbell Row (left)
Minute 2: 10 Single Arm Dumbbell Row (right)
Minute 3: Max Slow and Controlled Line Hops or Plate Lateral Hop Over
Minute 4: Rest
Minimal Metcon
()
Minimal: Olympic Medalists (4 Rounds for reps)
*Performed at Moderate Intensity*
EMOM 16 Minute
Minute 1: 10 Single Arm Dumbbell Row (left) (50/35)
Minute 2: 10 Single Arm Dumbbell Row (right) (50/35)
Minute 3: Max Double Unders or Single Under Crossovers
Minute 4: Rest
Athletes Notes
Scoring
Only scoring the reps from minute 3 (double unders or single under crossovers)
Workout Strategy and Flow
Today should be performed at moderate intensity. Think about having quality form in the row and enjoying the rest in the remainder of those minutes.
The 3rd minute is max reps, and we are scoring it that way, but remember this is moderate intensity. Focus on your breathing here rather than the speed the rope turns over.
This is a workout where you can work on your double unders or single under crossovers
FLOW
0:00 – 1:00 10 Single Arm Dumbbell Row (left)
1:00 – 2:00 10 Single Arm Dumbbell Row (right)
2:00 – 3:00 Max Double Unders
3:00 – 4:00 Rest
4:00 – 8:00 Repeat for set 2
8:00 – 12:00 Repeat for set 3
12:00 – 16:00 Repeat for set 4
Demo Videos
Single Arm Dumbbell Row
Double Unders or Single Under Crossovers
Substitution
You can also complete these as Single Unders if needed
Mayhem Moms
Performed at Moderate Intensity
EMOM 16 Minute
Minute 1: 10 Single Arm Dumbbell Row (left)
Minute 2: 10 Single Arm Dumbbell Row (right)
Minute 3: Max Slow and Controlled Line Hops or Plate Lateral Hop Over
Minute 4: Rest
Core Finisher (Checkmark)
4 Rounds:
30 second Hollow Hold
30 second Superman Hold
30 second Rest
Athletes Notes
Demo Videos
Hollow Hold
Superman Hold
Flow
Aim to roll directly from the hollow hold into the superman hold.
0:00 – 0:30 Hollow Hold
0:30 – 1:00 Superman Hold
1:00 – 1:30 Rest
1:30 – 2:00 Hollow Hold
2:00 – 2:30 Superman Hold
2:30 – 3:00Rest
3:00 – 3:30 Hollow Hold
3:30 – 4:00 Superman Hold
4:00 – 4:30 Rest
4:30 – 5:00 Hollow Hold
5:00 – 5:30 Superman Hold
Substitution
Hollow Hold –> Hollow Hold Scaling Options
Scaled and Mayhem Moms
4 Rounds:
30 second Boat Hold
15 second Bird Dog Hold (left)
15 second Bird Dog Hold (right)
30 second Rest