Crossfit Lillington – Mayhem Affiliate – At Home
Quick Warm Up (No Measure)
Complete this before the 7 minute extended warm up
2 Rounds
20 seconds of Jumping Jacks
10 Cat Cows
Athletes Notes
Jumping Jacks
Cat Cow
Extended Warm Up/Accessory (Checkmark)
AMRAP 7 Minutes
2 Jefferson Curls on Wall
4 Inchworm to Hollow
6 Donkey Kicks (each direction – each leg)
8 Samson Stretch (4 each)
20 second High Knees
Athletes Notes
Jefferson Curl on Wall
Inchworm to Hollow
Donkey Kick
Samson Stretch
Bodyweight Metcon
()
Bodyweight: Franklin (5 Rounds for time)
5 Sets @ fast pace
20 Mountain Climbers (L+R=1)
20 Alternating Leg V-Ups
100ft Bodyweight Walking Lunges
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Today is all about speed. We want to be FAST paced in every set. Aim to really utilize the 2 minutes to recover and mentally prepare to do it again.
Your goal should be to maintain consistent times across all 5 sets, or even gradually get faster. Use the first set to test your pace and strategy and then determine if there is anything you should do different in the remaining sets to keep up the intensity.
Plan to attack with 90-95% effort …..and DO NOT SHORTEN YOUR REST.
Mountain Climber – these are going to be left + right = 1 rep. You complete these at the beginning of each set when you are most “fresh”. Make it a goal to stay moving.
Alternating Leg V-Up – we gotta make these as close to unbroken as possible, BUT we also need to make sure we don’t blow up early on. If you know 100 of these is going to take a toll on you, then go in with the strategy of 2 quick sets of 10.
Bodyweight Walking Lunge – just move!! Tap that back knee to the ground and stand tall going right into the next lunge. We should be completing these as down 25ft and back 25ft, down 25ft and back 25ft. Work on the transition/direction change.
Substitution
If you don’t have 25ft of space, then you can complete as:
32 Bodyweight Forward Lunges (every leg counts as a rep)
Scaled
5 Sets @ fast pace
20 Elevated Mountain Climbers (L+R=1)
20 Seated Toe Taps
16 Wall Assisted Split Squats (each)
-rest 2:00 between sets-
Mayhem Moms
5 Sets @ fast pace
20 Modified Mountain Climber (L+R=1)
20 Modified Alternating Leg V Ups
100ft Bodyweight Walking Lunge or 16 Bodyweight Split Squat (each)
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Franklin (5 Rounds for time)
5 Sets @ fast pace
100ft Dumbbell Farmer’s Carry (2×50/35)
20 Alternating Leg V-Ups
100ft Bodyweight Walking Lunges
-rest 2:00 between sets-
Athletes Notes
Workout Strategy and Flow
Today is all about speed. We want to be FAST paced in every set. Aim to really utilize the 2 minutes to recover and mentally prepare to do it again.
Your goal should be to maintain consistent times across all 5 sets, or even gradually get faster. Use the first set to test your pace and strategy and then determine if there is anything you should do different in the remaining sets to keep up the intensity.
Plan to attack with 90-95% effort …..and DO NOT SHORTEN YOUR REST.
Double Dumbbell Farmer’s Carry – hang on to those dumbbells here! We should be completing these as down 25ft and back 25ft, down 25ft and back 25ft. Work on the transition/pivot skills. Keep the core tight to be sure you aren’t leaning towards one side or the other.
Alternating Leg V-Up – we gotta make these as close to unbroken as possible, BUT we also need to make sure we don’t blow up early on. If you know 100 of these is going to take a toll on you, then go in with the strategy of 2 quick sets of 10.
Bodyweight Walking Lunge – just move!! Tap that back knee to the ground and stand tall going right into the next lunge. Again same idea keeping these in 25ft sections.
Substitution
If you don’t have 25ft of space, then you can complete as:
40 seconds of Double Dumbbell Farmer’s Carry Marches
32 Bodyweight Forward Lunges (every leg counts as a rep)
Mayhem Moms
5 Sets @ fast pace
40 seconds of Double Dumbbell Farmer’s Carry Marches or Dumbbell Farmers Carry Hold
20 Modified Alternating Leg V Ups
100ft Bodyweight Walking Lunge or 16 Bodyweight Split Squat (each)
-rest 2:00 between sets-
Bonus Stretching (No Measure)
1:00 Pigeon Stretch (R/L)
1:00 Pancake Stretch
1:00 Butterfly Stretch
Athletes Notes
Pigeon Stretch
Pancake Stetch
Butterfly Stretch