Announcements
I need to clean the gym and hang shelves and move equipment. Please take all your stuff home or put in a container with your name on it. I don’t want to be responsible for mismatching Nano’s and wrist wraps. If it’s still here I will do my best to keep it organized, but no promises. Thanks.
Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
15 seconds of Plank Jacks
10 second Hollow Hold
10 Bird Dogs
5 Single Arm Rows (each)
Athletes Notes
Reverse Snow Angels
Plank Jack
Hollow Hold OR Boat Hold
Birddog
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row
Bodyweight Metcon
()
Bodyweight: City of Cowboys and Culture (Time)
*At Moderate Intensity
27-21-15
Sit Ups
Alternating Leg V-Ups
-rest 3:00-
3 Sets:
10 Tempo Push Ups @2121
10 Tempo Towel Rows or Banded Bent Over Rows OR 5 Strict Pull Ups @2121
-rest 2:00 between sets-
Score = Total time (including rest)
Athletes Notes
Scoring
Score for today is total time it takes you to complete, including the built in rest.
Workout Strategy and Flow
This workout is meant to be done at moderate intensity. Meaning that we aren’t trying to go for the fastest time, but rather steady movement with great form.
The first part is going to be a core blaster.
The second part will be an arm pump. Keep in mind that the push ups (especially with the tempo) will require the use of your core. So be mentally prepared to attack these under fatigue.
DEMO VIDEOS
Sit Ups
Alternating Leg V Ups
Push Ups
tempo explanation: 2 seconds down, 1 second pause in bottom of push up position, 2 seconds up, 1 second pause in top of push up position
Towel Rows or Banded Bent Over Row or Strict Pull Up
tempo explanation: 2 seconds up, 1 second pause in top of row, 2 seconds down, 1 second pause in bottom of row
FLOW
27 Sit Ups , 27 Alternating Leg V-Ups, 21 Sit Ups, 21 Alternating Leg V-Ups, 15 Sit Ups , 15 Alternating Leg V-Ups
-rest 3:00-
10 Tempo Push Ups, 10 Tempo Towel Rows or Banded Bent Over Rows
-rest 2:00-
10 Tempo Push Ups, 10 Tempo Towel Rows or Banded Bent Over Rows
-rest 2:00-
10 Tempo Push Ups, 10 Tempo Towel Rows or Banded Bent Over Rows
Backpack Option
At Moderate intensity
27-21-15
Backpack Sit Up
Alternating Leg V Ups (no backpack)
-rest 3:00-
3 Sets:
10 Tempo Backpack Push Ups @2121
10 Tempo Backpack Bent Over Row @2121
-rest 2:00 between sets-
Scaled
At Moderate intensity
27-21-15
Quarter Sit Ups
Seated Toe Taps
-rest 3:00-
3 Sets:
10 Tempo Elevated Knee Push Ups @2121
10 Tempo Towel Rows @2121
-rest 2:00 between sets-
.
Mayhem Moms
At Moderate intensity
27-21-15
Quarter Sit Ups
Modified Alternating Leg V Ups
-rest 3:00-
3 Sets:
10 Tempo Knee Push Ups or Incline Push Ups @2121
10 Tempo Towel Rows or Banded Bent Over Row @2121
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: City of Cowboys and Culture (Time)
*At Moderate Intensity
27-21-15
Sit Ups
Alternating Leg V-Ups
-rest 3:00-
3 Sets:
10 Tempo Dumbbell Floor Press @2121 (2×50/35)
10 Tempo Dumbbell Bent Over Rows @2121 (2×50/35)
-rest 2:00 between sets-
Score = Total time (including rest)
Athletes Notes
Scoring
Score for today is total time it takes you to complete, including the built in rest.
Workout Strategy and Flow
This workout is meant to be done at moderate intensity. Meaning that we aren’t trying to go for the fastest time, but rather steady movement with great form.
The first part is going to be a core blaster.
The second part will be an arm pump. Keep in mind that the floor press and the bent over row (especially with the tempo) will require the use of your core. So be mentally prepared to attack these under fatigue.
DEMO VIDEOS
Sit Ups
Alternating Leg V Ups
Dumbbell Floor Press
tempo explanation: 2 seconds down, 1 second pause in bottom of floor press position, 2 seconds up, 1 second pause in top of floor press position
Double Dumbbell Bent Over Row
tempo explanation: 2 seconds up, 1 second pause in top of row, 2 seconds down, 1 second pause in bottom of row
FLOW
27 Sit Ups , 27 Alternating Leg V-Ups, 21 Sit Ups , 21 Alternating Leg V-Ups, 15 Sit Ups , 15 Alternating Leg V-Ups
-rest 3:00-
10 Tempo Dumbbell Floor Press, 10 Tempo Dumbbell Bent Over Row
-rest 2:00-
10 Tempo Dumbbell Floor Press, 10 Tempo Dumbbell Bent Over Row
-rest 2:00-
10 Tempo Dumbbell Floor Press, 10 Tempo Dumbbell Bent Over Row
Mayhem Moms
At Moderate intensity
27-21-15
Quarter Sit Ups
Modified Alternating Leg V Ups
-rest 3:00-
3 Sets:
10 Tempo Dumbbell Floor Press @2121 or scale to bodyweight with Knee Push Ups or Incline Push Ups @2121
10 Tempo Double Dumbbell Bent Over Row @2121
-rest 2:00 between sets-
Longer Cool Down (No Measure)
:30 Leaning Tricep Stretch
:30 Bicep Wall Stretch (each)
1:00 Leaning Child’s Pose
1:00 Seal Stretch
Athletes Notes
Leaning Tricep Stretch
Bicep Wall Stretch
Leaning Child’s Pose
Seal Stretch