Crossfit Lillington – Mayhem Affiliate – At Home
Current Cycle: Strength Surge (No Measure)
Current Cycle: Strength Surge
Length: 12 weeks (Week of June 3 – Week of August 19)
Tests / Main Focus:
1) Squat Strength
2) Overhead Pressing Endurance
Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊
Warm Up (No Measure)
5:00 Clock
15 Seconds of High Knees to Jumping Jacks
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 – 1 and 1/4 Air Squats
5 Towel Rows or Crush Grip Dumbbell Bent Over Rows
Athletes Notes
5 Minutes to work through as many rounds as you can.
High Knees to Jumping Jacks
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
1 and ¼ Air Squat
Towel Rows
Crush Grip Dumbbell Bent Over Row
Bodyweight Metcon
()
Bodyweight: Squat Strength (Checkmark)
3 Sets
15 1-and-¼ Air Squats
10 Alternating Deadbugs
-rest 2:00 between sets-
Athletes Notes
Demo Videos
1-and-¼ Air Squat
Deadbug
use the deadbugs to warm up your core for the metcon
Flow
15 1-and-¼ Air Squats
10 Alternating Deadbugs
-rest 2:00-
15 1-and-¼ Air Squats
10 Alternating Deadbugs
-rest 2:00-
15 1-and-¼ Air Squats
10 Alternating Deadbugs
Scaled
3 Sets
15 Squat to Chair
10 Alternating Deadbug
-rest 2:00 between sets-
Mayhem Moms
No modifications. 🙂 If needed complete 15 regular air squats.
Bodyweight: The Little Rascals (Time)
For Time:
30-25-20-15-10
Towel Rows or Banded Bent Over Rows*
L-Crunches
*after each round complete a 50ft Object Farmer Carry (each) OR a 20 second Side Plank (each)
*RX+ Option:
20-16-12-8-4 Kipping Pull Ups
Athletes Notes
Workout Strategy and Flow
This one can get grippy. Good news: we start with high reps and we go down, which is always a mentally easier task.
A good goal here is to stay consistently moving. Any breaks taken should be short and quick.
Towel Rows OR Banded Bent Over Row – we should attack this section with a thought out strategy, aiming to consistently complete 10-15 reps unbroken each time. I would plan to do each rep # with 1 quick 2-4 second break.
RX+ Option = Kipping Pull Up (you should feel confident doing 8+ unbroken reps at a time here. Be aware that the volume will add up to 60 total reps! So be confident you can achieve that in a workout.)
L Crunches – if you can complete each of these unbroken, that will be a solid plan. If you know that core is going to be a weakness for you in this workout, then go in with the same strategy as the rows. Take a quick break at the halfway point and get right back to it.
Single Object Farmers Carry OR Side Plank – If you have access to any household item, then you would complete this holding it in 1 hand 25ft down and back and then switching sides and repeating. If you don’t have access, that is perfectly okay. Instead you will complete a 20 second side plank (each).
Backpack Option
For Time:
30-25-20-15-10
Backpack Bent Over Row
L Crunches
*after each round complete a 50ft Backpack Farmer Carry (each)
Scaled
For Time:
30-25-20-15-10
Towel Rows
Quarter Sit Ups
*after each round complete a 20 second Knee Side Plank (each)
Mayhem Moms
For Time:
30-25-20-15-10
Towel Rows OR Banded Bent Over Row
Modified L-Crunch
*after each round complete a 20 second Side Plank (each)
.
FLOW
30 Towel Rows, 30 L-Crunches, 20 second side plank (left), 20 second side plank (right)
25 Towel Rows, 25 L-Crunches, 20 second side plank (left), 20 second side plank (right)
20 Towel Rows, 20 L-Crunches, 20 second side plank (left), 20 second side plank (right)
15 Towel Rows, 15 L-Crunches, 20 second side plank (left), 20 second side plank (right)
10 Towel Rows, 10 L-Crunches, 20 second side plank (left), 20 second side plank (right)
FLOW IF YOU ARE DOING THE KIPPING PULL UPS
20 Kipping Pull Ups, 30 L-Crunches, 20 second side plank (left), 20 second side plank (right)
16 Kipping Pull Ups, 25 L-Crunches, 20 second side plank (left), 20 second side plank (right)
12 Kipping Pull Ups, 20 L-Crunches, 20 second side plank (left), 20 second side plank (right)
8 Kipping Pull Ups, 15 L-Crunches, 20 second side plank (left), 20 second side plank (right)
4 Kipping Pull Ups, 10 L-Crunches, 20 second side plank (left), 20 second side plank (right)
Minimal Metcon
()
Minimal: Squat Strength (3 Rounds for weight)
3 Sets
12 1-and-¼ Dumbbell Goblet Squats
10 Alternating Deadbugs
-rest 2:00 between sets-
Athletes Notes
Demo Videos
1-and-¼ Dumbbell Goblet Squat
Deadbug
use the deadbugs to warm up your core for the metcon
Flow
12 1-and-¼ Dumbbell Goblet Squats
10 Alternating Deadbugs
-rest 2:00-
12 1-and-¼ Dumbbell Goblet Squats
10 Alternating Deadbugs
-rest 2:00-
12 1-and-¼ Dumbbell Goblet Squats
10 Alternating Deadbugs
Mayhem Moms
No modifications. 🙂 If needed complete 12 regular dumbbell goblet squats.
Minimal: The Little Rascals (Time)
For Time:
30-25-20-15-10
Crush Grip Dumbbell Bent Over Rows (50/35)
L-Crunches
*after each round complete a 50ft Single Dumbbell Farmers Carry (50/35) (each)
Athletes Notes
Workout Strategy and Flow
This one can get grippy. Good news: we start with high reps and we go down, which is always a mentally easier task.
Crush Grip Dumbbell Bent Over Row – you should select a weight that allows you to complete at least 10-15 reps without stopping! (even as you begin to get fatigued). When you take a break to set the dumbbells down, you should be able to quickly pick it back up and get to work. We don’t want to be stuck too long on these reps, or we have selected too heavy of a weight.
L Crunches – if you can complete each of these unbroken, that will be a solid plan. If you know that core is going to be a weakness for you in this workout, then go in with the same strategy as the rows. Take a quick break at the halfway point and get right back to it.
Single Dumbbell Farmers Carry – complete these as down 25ft and back 25ft on 1 side…then switch hands and down 25ft and back 25ft on the other. The most important thing is to stay upright. We don’t want to be leaning towards the side that has the dumbbell. Use your core to stay upright.
FLOW
30 Crush Grip Dumbbell Bent Over Rows, 30 L-Crunches, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right)
25 Crush Grip Dumbbell Bent Over Rows, 25 L-Crunches, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right)
20 Crush Grip Dumbbell Bent Over Rows, 20 L-Crunches, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right)
15 Crush Grip Dumbbell Bent Over Rows, 15 L-Crunches, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right)
10 Crush Grip Dumbbell Bent Over Rows, 10 L-Crunches, 50ft Single Dumbbell Farmers Carry (left), 50ft Single Dumbbell Farmers Carry (right)
Substitution
If you don’t have room to complete 25ft sections of carries, you can complete a 20 second hold in each hand after each round!
Mayhem Moms
For Time:
30-25-20-15-10
Crush Grip Dumbbell Bent Over Row
Modified L-Crunch
*after each round complete a 50ft Single Dumbbell Farmers Carry in each hand OR hold for 20 seconds in place each hand.
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Couch Stretch (each)
:30 Elbow to Floor Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Elbow to Floor Stretch