Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Prone IYTs
5 Inchworms to Push Up
3 Single Leg Bodyweight RDLs (each)
6 Pike Shrugs OR 3 Single Dumbbell Push Press (each)
20 seconds of Box Step Ups
Athletes Notes
5 Minutes to work through as many rounds as you can.
Line Hops or Single Unders
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Bodyweight Single Leg RDL
Inchworm to Pushup
Pike Shrugs Single Dumbbell Push Press
Box Step Up
Bodyweight Metcon
()
Bodyweight: Pressing Endurance (4 Rounds for reps)
EMOM 12 Minutes
Minute 1: 15 Box Jump Overs (24”/20”)
Minute 2: Max Pike Push Ups or Kipping Handstand Push Ups
Minute 3: Rest
Athletes Notes
Scoring
We are ONLY scoring the number of pike push ups or kipping handstand push up reps we got each set.
Workout Strategy and Flow
Be sure to move quickly on the Box Jump Over in the first minute because you will only get the rest you earn. We want to have some rest so we can control our breathing before heading into the minute of max reps.
We have been working on our shoulder endurance this cycle, so if you have been following you should feel a bit more confident attacking this style of EMOM with the max reps being Pike Push Up OR Kipping Handstand Push Up .
Today it is going to be important that you don’t reach your true “max” or failure point – especially in the first couple rounds. We want to take methodical and quick breaks that will allow us to quickly shake out the shoulders and bust out more reps. If you are breaking more than 2 or 3 times each minute, you likely need to scale the movement – see the substitution section below!
FLOW
0:00 – 1:00 Complete 15 Box Jump Overs and rest the remainder of the minute.
1:00 – 2:00 Complete Max Pike Push Ups
2:00 – 3:00 Completely Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
Substitution
If you don’t have access to a box, you can scale to 15 Tuck Jumps OR 15 Modified Tuck Jump
If you cannot jump due to an injury, you can scale to Box Step Overs
Pike Push Ups –> If you don’t quite have the skill yet for Pike Push Ups, you can complete as Pike Shrugs and if you still aren’t comfortable being in the inverted position yet, you can complete as Hand Release Push Ups or Knee Hand Release Push Ups
Backpack Option
EMOM 12 Minutes
Minute 1: 15 Box Jump Overs (no backpack)
Minute 2: Max Backpack Shoulder to Overhead
Minute 3: Rest
Scaled
EMOM 12 Minutes
Minute 1: 15 Step Up to Surface
Minute 2: Max Elevated Knee Push Ups
Minute 3: Rest
Mayhem Moms
EMOM 12 Minutes
Minute 1: 15 Modified Tuck Jump
Minute 2: Max Pike Push Up or Pike Shrugs
Minute 3: Rest
Bodyweight: Strength (Checkmark)
3 sets:
8 Tempo Bodyweight Kickstand RDL @30X1 (each)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Bodyweight Kickstand RDL
Tempo Explanation Starting standing, you will lower down for 3 seconds, with no pause at the bottom you will explode up to the standing position and then pause for 1 second at the top before repeating.
Flow
8 Tempo Bodyweight Kickstand RDL @30X1 (left) and then 8 Tempo Bodyweight Kickstand RDL @30X1 (right)
-rest 2:00-
8 Tempo Bodyweight Kickstand RDL @30X1 (left) and then 8 Tempo Bodyweight Kickstand RDL @30X1 (right)
-rest 2:00-
8 Tempo Bodyweight Kickstand RDL @30X1 (left) and then 8 Tempo Bodyweight Kickstand RDL @30X1 (right)
Scaled
3 sets:
8 Slow Wall Assisted Single Leg RDL (each)
-rest 2:00 between sets-
Mayhem Moms
No modifications
Minimal Metcon
()
Minimal: Pressing Endurance (4 Rounds for reps)
EMOM 12 Minutes
Minute 1: 15 Box Jump Overs (24”/20”)
Minute 2: Max Dumbbell Push Press (2×50/35)
Minute 3: Rest
Athletes Notes
Scoring
We are ONLY scoring the number of push press reps we got each set.
Workout Strategy and Flow
We have been working on our shoulder endurance, specifically in more of a strict press style. Today we are going to put it to the test with push press. Remember Double Dumbbell Push Press uses the legs to dip and drive those dumbbells up overhead, allowing us to throw up more weight and be able to hold on for a bit longer.
Today it is going to be important that you don’t reach your true “max” or failure point – especially in the first couple rounds. We want to take methodical and quick breaks that will allow us to quickly shake out the shoulders and bust out more reps. If you are setting the dumbbells down more than 2 times within the minute, they are too heavy.
Be sure to move quickly on the Box Jump Over in the first minute because you will only get the rest you earn. We want to have some rest so we can control our breathing before heading into the minute of max reps.
FLOW
0:00 – 1:00 Complete 15 Box Jump Overs and rest the remainder of the minute.
1:00 – 2:00 Complete Max Dumbbell Push Press
2:00 – 3:00 Completely Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
Substitution
If you don’t have access to a box, you can scale to 15 Tuck Jumps OR 15 Modified Tuck Jump
If you cannot jump due to an injury, you can scale to Box Step Overs
Mayhem Moms
EMOM 12 Minutes
Minute 1: 15 Modified Tuck Jump
Minute 2: Max Double Dumbbell Push Press , if needed you can scale back to Seated Dumbbell Strict Press
Minute 3: Rest
Minimal: Strength (3 Rounds for weight)
3 sets:
8 Tempo Single Dumbbell Kickstand RDL @30X1 (each)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Single Dumbbell Kickstand RDL
Tempo Explanation Starting standing, you will lower the dumbbell down for 3 seconds, with no pause at the bottom you will explode up to the standing position and then pause for 1 second at the top before repeating.
Flow
8 Tempo Single Dumbbell Kickstand RDL @30X1 (left) and then 8 Tempo Single Dumbbell Kickstand RDL @30X1 (right)
-rest 2:00-
8 Tempo Single Dumbbell Kickstand RDL @30X1 (left) and then 8 Tempo Single Dumbbell Kickstand RDL @30X1 (right)
-rest 2:00-
8 Tempo Single Dumbbell Kickstand RDL @30X1 (left) and then 8 Tempo Single Dumbbell Kickstand RDL @30X1 (right)
Mayhem Moms
No modifications