Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Plank Jacks
10 Prone ITYs (each)
10 Reverse Snow Angels
10 Alternating Bodyweight Single Leg RDL
10 Second Handstand Hold or Pike Hold
Athletes Notes
Plank Jack
Prone IYTs – complete 10 of the I’s, 10 of the Y’s and 10 of the T’s
Reverse Snow Angels
Bodyweight Single Leg RDL
Pike Hold or Handstand Hold
Bodyweight Metcon
()
Bodyweight: Pressing Endurance (6 Rounds for reps)
Using test # from 60 second AMRAP you will complete the % of that total rep :
EMOM 6 Minutes:
Pike Push Ups @ 40% of Test Rep #
*Score = 40% of Test Rep # (aka rep done each minute)
**RX+ Option: Kipping Handstand Push ups
Athletes Notes
Workout Strategy and Flow
Based on test from June 7, 2024
Pike Push Up
RX+ Option: Kipping Handstand Push Up
We have been working with %s of our Test #. If you got 30 Pike Push Ups on test week, then you will take 40% of your test numbers.
You should be completing your percentage work unbroken here!
FLOW
0:00 – 1:00 Complete 40% of your Test Rep # , rest the remainder of time.
1:00 – 2:00 Complete 40% of your Test Rep # , rest the remainder of time.
2:00 – 3:00 Complete 40% of your Test Rep # , rest the remainder of time.
3:00 – 4:00 Complete 40% of your Test Rep # , rest the remainder of time.
4:00 – 5:00 Complete 40% of your Test Rep # , rest the remainder of time.
5:00 – 6:00 Complete 40% of your Test Rep #
If you didn’t do the test with us
If you did NOT complete test day, you may use this rep scheme instead:
EMOM 6 Minutes:
6-10 Pike Push Ups
Substitution
If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
OR
Scale to Pike Shoulder Shrugs for % work
Scaled
EMOM 6 Minutes
Crush Grip Seated Object Strict Press or Pike Shoulder Shrugs @ 40% of Test Rep #
Mayhem Moms
No modification here.
Bodyweight: Strength (Checkmark)
Every 3 Minutes x 3 Sets:
8 Tempo Bodyweight Kickstand RDL @2121 (each)
30 second Copenhagen Hold (each)
Athletes Notes
Demo Videos
Bodyweight Kickstand RDL
Tempo Explanation : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top
Full Copenhagen Plank
scale to Half Copenhagen Plank
Substitution
0:00 – 3:00
8 Tempo Bodyweight Kickstand RDL @2121 (left), 8 Tempo Bodyweight Kickstand RDL @2121 (right), 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)….rest the remainder of time
3:00 – 6:00
Repeat for set 2
6:00 – 9:00
Repeat for set 3
Mayhem Moms
Every 3 Minutes x 3 Sets:
8 Tempo Bodyweight Kickstand RDL @2121 (each)
30 second Full Copenhagen Plank (each)
Minimal Metcon
()
Minimal: Pressing Endurance (6 Rounds for reps)
Using test # from 60 second AMRAP you will complete the % of that total rep :
EMOM 6 Minutes:
Seated Crush Grip Dumbbell Strict Press @ 40% of Test Rep #
Athletes Notes
Workout Strategy and Flow
Based on test from June 7, 2024
Crush Grip Seated Dumbbell Strict Press
We have been working with %’s of our Test #. If you got 40 Seated Crush Grip Strict Press on test week, then you will take 40% of your test numbers.
You should be completing your percentage work unbroken here!
FLOW
0:00 – 1:00 Complete 40% of your Test Rep # , rest the remainder of time.
1:00 – 2:00 Complete 40% of your Test Rep # , rest the remainder of time.
2:00 – 3:00 Complete 40% of your Test Rep # , rest the remainder of time.
3:00 – 4:00 Complete 40% of your Test Rep # , rest the remainder of time.
4:00 – 5:00 Complete 40% of your Test Rep # , rest the remainder of time.
5:00 – 6:00 Complete 40% of your Test Rep #
If you didn’t do the test with us
If you did NOT complete test day, you may use this rep scheme instead:
EMOM 6 Minutes:
12-16 Seated Crush Grip Dumbbell Strict Press
Mayhem Moms
No modification here.
Minimal: Strength (3 Rounds for weight)
Every 3 Minutes x 3 Sets:
8 Tempo Single Dumbbell Kickstand RDL @2121 (each)
30 second Copenhagen Hold (each)
Athletes Notes
Demo Videos
Single Dumbbell Kickstand RDL
Tempo Explanation : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top
Full Copenhagen Plank
scale to Half Copenhagen Plank
Flow
0:00 – 3:00
8 Tempo Single Dumbbell Kickstand RDL @2121 (left), 8 Tempo Single Dumbbell Kickstand RDL @2121 (right), 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)….rest the remainder of time
3:00 – 6:00
Repeat for set 2
6:00 – 9:00
Repeat for set 3
Mayhem Moms
Every 3 Minutes x 3 Sets:
8 Tempo Single Dumbbell Kickstand RDL @2121 (each)
30 second Full Copenhagen Plank (each)
Bodyweight + Minimal: Finisher: XXXIII Olympiad (Checkmark)
2 sets:
Bicep Curl 21s (Towel, Banded, or Crush Grip Dumbbell)
-rest 2:00-
Athletes Notes
Demo Video
Banded Bicep Curls – 21s or Towel Bicep Curls or Crush Grip Dumbbell Bicep Curl – 21s – remember these are done at different ranges of motion – 7 from bottom to middle, 7 from middle to top, 7 from bottom to top (aka full range). You should complete all 21 without setting the towel / band / dumbbell down.
Flow
Complete all 21 without setting the towel / band / dumbbell down
-rest for 2:00-
Repeat for another set of 21 without setting the towel / band / dumbbell down
Backpack Option
You can complete this with a backpack as well!
Scaled or Mayhem Moms
No modification here
Bonus Stretching (No Measure)
:30 Bicep Wall Stretch (each)
1:00 Leaning Child’s Pose (alternate directions every 10-15 seconds)
1:00 Frog Stretch
Athletes Notes
Bicep Wall Stretch
Leaning Child’s Pose
Frog Stretch