Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Line Hops
10 Reverse Snow Angels
3 Inchworms with Double Push Up
10 Bodyweight Single Leg RDL or 5 Suitcase Deadlift (each)
5 X-Jumps or 2 Single Dumbbell Snatch (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Line Hops
Reverse Snow Angels
Inchworm with Double Push Up
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
X-Jumps or Dumbbell Snatch
Bodyweight + Minimal: Strength (Checkmark)
4 Sets:
30 seconds of PERFECT Hand Release Push Ups
30 seconds of Rest
-rest 2:00-
4 sets:
10 second bottom of Push Up Hold
10 second top of Push Up Hold (aka High Plank)
-rest 40 seconds between sets-
Athletes Notes
Scoring
Score with an emoji and note in the results comment section any modifications you had to make.
Demo Video
Hand Release Push Ups – I want these to be PERFECT. Meaning that rather than focusing on # of reps you can get in 30 seconds, I want you to focus on having the best looking (form) hand release push ups in that 30 seconds. You should NOT be worming yourself off the ground but your entire body should lift itself up at once.
CHECK OUT THIS COACHING VIDEO FOR HAND RELEASE PUSH UP EFFICIENCY TIPS
Ideally for the second part of this strength work, you hold for the entire 10 seconds and transition yourself straight from the bottom of the hold into the top. If you HAVE to take a break and shake it out, do it quickly.
If you need scaling options for these two things, see below in the ‘substitution’ section
Bottom of Push Up Hold
Top of Push Up Hold AKA High Plank Hold
Flow
0:00 – 0:30 Perfect Hand Release Push Up reps
0:30 – 1:00 Rest
1:00 – 1:30 Perfect Hand Release Push Up reps
1:30 – 2:00 Rest
2:00 – 2:30 Perfect Hand Release Push Up reps
2:30 – 3:00 Rest
3:00 – 3:30 Perfect Hand Release Push Up reps
3:30 – 4:00 Rest
4:00 – 6:00 Rest
6:00 – 6:10 bottom of Push Up Hold
6:10 – 6:20 top of Push Up Hold (aka High Plank)
6:20 – 7:00 Rest
7:00 – 7:10 bottom of Push Up Hold
7:10 – 7:20 top of Push Up Hold (aka High Plank)
7:20 – 8:00 Rest
8:00 – 8:10 bottom of Push Up Hold
8:10 – 8:20 top of Push Up Hold (aka High Plank)
8:20 – 9:00 Rest
9:00 – 9:10 bottom of Push Up Hold
9:10 – 9:20 top of Push Up Hold (aka High Plank)
Substitution
Push Up Alternative Options –> Knee Push Ups or Incline Push Ups
If the bottom of the push up hold is too difficult, you can switch to Bottom of Push Up Hold – on your knees
If needed complete the top of the push up hold (aka high plank) on your knees as a Kneeling High Plank
Backpack Option
4 Sets:
30 seconds of PERFECT Backpack Push Ups (Complete as Hand Release Push Ups if you can do so weighted)
30 seconds of Rest
..then..
4 sets:
10 second bottom of Push Up Hold (with OR without backpack)
10 second top of Push Up Hold (with OR without backpack)
-rest 40 seconds between sets-
Scaled
4 Sets:
30 seconds of PERFECT Elevated Knee Push Ups
30 seconds of Rest
..then..
4 sets:
20 second Kneeling High Plank
-rest 40 seconds between sets-
Mayhem Moms
4 Sets:
30 seconds of Knee Push Ups
30 seconds of Rest
..then..
4 sets:
10 second Bottom of Push Up Hold – on your knees
10 second Top of Push Up Hold AKA High Plank Hold or Kneeling High Plank
-rest 40 seconds between sets-
Bodyweight Metcon
()
Bodyweight: Arthur (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
12 Bodyweight Sumo Deadlifts
6 X-Jumps
2 Wall Walks
Athletes Notes
Workout Strategy and Flow
Remember that AMRAP means as many rounds and reps as possible in the 8 minutes. We don’t have any built in rest, so we want to take very minimal rest, likely best to do this during the transitions from one movement to the next.
Bodyweight Sumo Deadlift – We have a wider stance than usual today. Squeeze your butt at the top of these to make sure you are standing up all the way.
X-Jumps – be explosive with this movement. These are alternating arms each rep. Remember these should feel similar to what a dumbbell snatch would feel like. We are hinging at the hips, not squatting.
Wall Walk : When it comes time to go from the 1st rep into the 2nd rep, take a quick breather on the ground….but don’t lay there too long. Your shoulders are going to be burning, especially towards minutes 6 and 7. Be confident when you start the wall walk rep that you can get all the way up and down the wall without face planting. If you need to modify this, I encourage you to do so 🙂
Substitution
Wall Walk —>
You can choose to walk as far up the wall as you feel comfortable for each wall walk rep
OR scale to Elevated Box Walks or Inchworm with Double Push Up
Scaled
AMRAP 8 Minutes
12 Bodyweight RDL Wall Tap
6 Object Alternating Hang Snatch
8 Bear Crawl Alternating Shoulder Taps (L+R=1)
Mayhem Moms
AMRAP 8 Minutes
12 Bodyweight Sumo Deadlift
4 X-Jump No Jump
2 Elevated Box Walks or Modified Inchworm
Minimal Metcon
()
Minimal: Arthur (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
6 Dumbbell Sumo Deadlifts (2×50/35)
4 Hang Double Dumbbell Snatches (2×50/35)
2 Wall Walks
Athletes Notes
Workout Strategy and Flow
This is going to get grippy. Don’t be fooled by the small reps. Volume will sneak up on you so approach each round wisely.
I would recommend breaking the Double Dumbbell Sumo Deadlift on the 5th rep. Taking 2-4 seconds to shake out my grip and arms and then when I stand up the 6th rep, I can go immediately into the 4 Double Dumbbell Hang Snatch with little to no hesitation.
Please keep in mind if you have never done the double dumbbell hang snatch, don’t assume that the typical weight you use for your single dumbbell hang snatch is a good idea for 2 dumbbells. It is a very complex movement & you need to feel VERY confident moving that weight for 4 reps without setting the dumbbells down.
Wall Walk : When it comes time to go from the 1st rep into the 2nd rep, take a quick breather on the ground….but don’t lay there too long. Your shoulders are going to be burning, especially towards minutes 6 and 7. Be confident when you start the wall walk rep that you can get all the way up and down the wall without face planting. If you need to modify this, I encourage you to do so 🙂
Substitution
Wall Walk —>
You can choose to walk as far up the wall as you feel comfortable for each wall walk rep
OR scale to Elevated Box Walks or Inchworm with Double Push Up
Mayhem Moms
AMRAP 8 Minutes
6 Double Dumbbell Sumo Deadlift
4 Double Dumbbell Hang Snatch
2 Elevated Box Walks or Modified Inchworm
Bonus Stretching (No Measure)
1:00 Elevated Hamstring Stretch (each side)
:30 Bicep Stretch (each side)
1:00 Seal Stretch
Athletes Notes
Elevated Standing Hamstring Stretch
Seal Stretch