Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
15 seconds of High Knees
5 Prone ITYs (each)
5 Dynamic Squat Stretches
10 Alternating Bodyweight Renegade Rows
*minimal: add dumbbell to round 3
Athletes Notes
High Knees
Butt Kicks
Prone IYTs – complete 5 of the I’s, 5 of the Y’s and 5 of the T’s
Dynamic Squat Stretch
Bodyweight Renegade Row
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Bodyweight: Strength (Checkmark)
EMOM 6 Minutes
5 Tempo Supinated Towel Rows @2121
OR
5 Tempo Supinated Banded Bent Over Rows @2121
OR
5 Tempo Chin Ups @2121
Athletes Notes
Demo Videos
Supinated Towel Row or Supinated Banded Bent Over Row or Chin Ups —- supinated means that the grip is going to be palm up facing you, engaging the biceps a bit more.
TEMPO EXPLANATION : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top. Should take you 30 seconds.
Flow
0:00 – 1:00 6 Tempo Supinated Towel Row @2121 , rest in time remaining
1:00 – 2:00 Repeat for set 2
2:00 – 3:00 Repeat for set 3
3:00 – 4:00 Repeat for set 4
4:00 – 5:00 Repeat for set 5
5:00 – 6:00 Repeat for set 6
Scaled
EMOM 6 Minutes
5 Tempo Crush Grip Object Row @2121
Mayhem Moms
No modification
Minimal: Strength (3 Rounds for weight)
EMOM 6 Minutes
Minute 1: 6 Tempo Supinated Grip Dumbbell Bent Over Row @2121 (left)
Minute 2: 6 Tempo Supinated Grip Dumbbell Bent Over Row @2121 (right)
Athletes Notes
Demo Video
Single Arm Supinated Dumbbell Bent Over Row – supinated means that the grip is going to be palm up facing you, engaging the biceps a bit more.
TEMPO EXPLANATION : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top. Should take you 36 seconds.
Flow
0:00 – 1:00 6 Tempo Supinated Grip Dumbbell Bent Over Row @2121 (left) , rest in time remaining
1:00 – 2:00 6 Tempo Supinated Grip Dumbbell Bent Over Row @2121 (right), rest in time remaining
2:00 – 3:00 Repeat left arm for set 2
3:00 – 4:00 Repeat right arm for set 2
4:00 – 5:00 Repeat left arm for set 3
5:00 – 6:00 Repeat right arm for set 3
Mayhem Moms
No modification
Bodyweight + Minimal: The Berenstain Bears (Time)
AMRAP 60 Seconds
40 Double Unders (55 Line Hops)
Max Air Squats in time remaining
-rest 60 seconds between sets-
*Continue until you achieve 150 Air Squats
SCORE = Total Time, including rests.
Athletes Notes
Scoring
Our score will be our total time, including rests.
Workout Strategy and Flow
Get those leggies ready to rock and roll.
The 40 Double Unders or 55 Line Hops should ideally be completed without stopping. We want to get past this pesky buy in so we can get to the part that matters….the Air Squats
We should stay moving in the air squats but we also want to be mindful that we will be getting in a high number of air squats today. So while the faster we go, the better time we will have, we don’t want to start out going so fast that our legs burn up and we can’t keep the pace.
It will be important to stay moving during the rest, just slowly walking around and focusing on your breathing.
FLOW
0:00 – 1:00 Complete 40 double unders, in the time remaining complete as many air squats as you can.
1:00 – 2:00 Rest
2:00 – 3:00 Complete 40 double unders, in the time remaining complete as many air squats as you can…picking up on the number you last left off on.
3:00 – 4:00 Rest
You will repeat this 1 minute on, 1 minute off until you accumulate 150 air squats.
Yes, if you get to 149 reps and the 60 second clock ends, you have to rest 1 minute, and complete 40 double unders before you can do that final rep. Be aware of the clock the whole time.
Substitution
Double Unders –> 40 Crossovers or 55 Single Unders
Backpack Option
AMRAP 60 Seconds
40 Hops over the backpack
Max Backpack Back Squat in time remaining
-rest 60 seconds between sets-
—Continue until you achieve 150 Backpack Back Squat
Scaled
AMRAP 60 Seconds
40 Object Toe Taps or 40 Step Jacks
Max Squat to Chair in time remaining
-rest 60 seconds between sets-
—-Continue until you achieve 150 Squat to Chair
Mayhem Moms
AMRAP 60 Seconds
55 Slow and Controlled Line Hops
Max Air Squats in time remaining
-rest 60 seconds between sets-
—-Continue until you achieve 150 Air Squats
Bodyweight + Minimal: Finisher (Checkmark)
“Bring Sally Up” No-Push Up Burpee Challenge
Follow this song: youtu.be/0oCsJGLmmbw?si=qRP77jImMVs61BaY
Starting in the High Plank Position, every time it says “Bring Sally Up” jump out of your high plank into the top of a burpee. Every time it says “Bring Sally Down”, jump back down into the high plank. Repeat for entire song. (3:30)
(RX+ Option: Strict Push Up Burpees , holding the bottom of push up position in the “down” parts)
Athletes Notes
Scoring
Score with an emoji and comment any changes/modifications you had to make or if you were able to complete as the RX+ Option
Demo Video & Flow
This is different than anything we have seen before, BUT some of you may have completed this before.
We will be doing what we call the “Bring Sally Up” Challenge and you will be doing this with a No-Push up Burpee
Starting in the High Plank Position, every time this song says “Bring Sally Up” jump out of your high plank into the top of a burpee. Every time it says “Bring Sally Down”, jump back down into the high plank. Repeat for entire song. (3:30)
RX+ Option: Strict Push Up Burpees , holding the bottom of push up position in the “down” parts)
Scaled
“Bring Sally Up” Elevated Up Downs with NO Jump Challenge
same exact idea but a modified version of the movement
Mayhem Moms
No modifications