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
Quick Warm Up (No Measure)
20 seconds of Standing Marches
20 seconds of Jumping Jacks
20 seconds of Cat Cow
Athletes Notes
Standing Marches
Jumping Jacks
Cat Cow
Extended Warm Up/Accessory (Checkmark)
AMRAP 7 Minutes
20 Tibialis Raises
6 Hamstring Scoop Stretches (each)
6 Elbow to Floor with Rotation (each)
6 Thread the Needle (each)
3 PERFECT Hand Release Push Ups
30 second Jog (get a bit faster each round)
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries
Hamstring Scoop Stretch
Elbow to Floor Stretch with Rotation
Thread the Needle
Hand Release Push Ups – WITH PERFECT FORM!
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Bodyweight + Minimal: Dickies Arena (3 Rounds for time)
3 sets: 1 set every 6 Minutes
10 Burpees
200m Run
30 Bodyweight Walking Lunges
200m Run
10 Burpees
Athletes Notes
Workout Strategy and Flow
You should have at least 90 seconds – 2 minutes of rest each set.
Burpees – smooth and steady, it’s only 10 at a time, but we don’t want to go so fast that we spike our heart rate and have difficulty in the run. We can push the speed a bit more in the final 10 because we will get a good bit of time to rest after.
Run – Aim for around 1 minute pace times for the 200s. Control your breathing here.
Bodyweight Walking Lunge – as soon as you finish the run, walk it out right into your walking lunge steps. You shouldn’t need to take too many breaks but if you need to take a quick pause at the halfway point and shake those legs out, then go for it. Then once that 30th rep is complete go right back into the next run.
FLOW
0:00 – 6:00 Complete 10 Burpees, 200m Run, 30 Bodyweight Walking Lunges, 200m Run, 10 Burpees….rest in the time remaining.
6:00 – 12:00 Repeat for set 2, rest in the time remaining.
12:00 – 18:00 Repeat for set 3
Substitution
Run -→
Option 1) Run for 1 minute, no matter the distance
Option 2) Complete 20 seconds of running, 20 seconds of walking, 20 seconds of running.
Option 3) Complete 1 minute of High Knees
Backpack Option
3 sets: 1 set every 6 Minutes
10 Backpack Lateral Burpees
200m Backpack Run
30 Backpack Walking Lunges
200m Backpack Run
10 Backpack Lateral Burpees
Scaled
3 sets: 1 set every 6 Minutes
10 Elevated Up Down with Jump
1 minute of Standing Marches
20 Wall Assisted Step Back Lunges
1 minute of Standing Marches
10 Elevated Up Down with Jump
Mayhem Moms
3 sets: 1 set every 6 Minutes
10 Modified Burpees
1 minute of Controlled High Knees to Lateral Shuffle
30 Bodyweight Walking Lunge
1 minute of Controlled High Knees to Lateral Shuffle
10 Modified Burpees
Bonus Stretching (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold