Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
15 seconds of Standing Marches or High Knees
10 Reverse Snow Angels
10 Glute Bridges
5 Inchworm to Push Up
3 Fragon Stretches (each)
Then,
2 Rounds at workout pace:
100m Run
3 Burpees to Target OR 3 Single Dumbbell Devil Press
Athletes Notes
Standing Marches
High Knees
Reverse Snow Angels
Glute Bridges
Inchworm to Pushup
Fragon Stretch
Burpee to Target
Single Dumbbell Devil Press
Bodyweight Metcon
()
Bodyweight: The Blur (Time)
For Time:
800m Run
8 Burpees to Target
600m Run
16 Burpees to Target
400m Run
24 Burpees to Target
200m Run
32 Burpees to Target
TIME CAP: 22 Minutes
REPEAT FROM JUNE 26, 2023
Athletes Notes
Workout Strategy and Flow
This one is going to be a mental grind. The runs get shorter, and the burpees to target increase in reps as the workout goes on.
Run: BE SMART. We want to hold a maintainable pace in these. There is no point in going super fast, even on the shorter runs, because when you get back you have a large amount of burpees to target waiting on you. Be sure the pace you run, you can get to work on those burpees as soon as you get done/back inside.
Burpee to Target : Find your rhythm here. We want to be able to keep moving, even on the bigger numbers. This can be any target that is at least an arms length away that cause you to have to jump. For example: a doorway, a tree branch, a spot on your wall, a pull up bar, etc.
Substitutions
Run —-→
Option 1: If you CAN run but you feel you are “not a good runner”, then you need to run to get better. So for this workout, don’t worry about the distance, just run for 4:00 , 3:00 , 2:00 and 1:00.
Option 2:
You can do 4:00, 3:00, 2:00 and 1:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Backpack Options
For Time:
800m Backpack Run
8 Backpack Devil Press
600m Backpack Run
16 Backpack Devil Press
400m Backpack Run
24 Backpack Devil Press
200m Backpack Run
32 Backpack Devil Press
.
Scaled
For Time:
4:00 Step Jacks
8 Elevated Up Down with Jump
3:00 Step Jacks
16 Elevated Up Down with Jump
2:00 Step Jacks
24 Elevated Up Down with Jump
1:00 Step Jacks
32 Elevated Up Down with Jump
Mayhem Moms
Stick with the same version of modified burpees the whole time if possible
For Time:
4:00 Slow and Controlled High Knees to Lateral Shuffle
8 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
3:00 Slow and Controlled High Knees to Lateral Shuffle
16 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
2:00 Slow and Controlled High Knees to Lateral Shuffle
24 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
1:00 Slow and Controlled High Knees to Lateral Shuffle
32 Modified Burpee 1 or Modified Burpee 2 (athletes choice)
Minimal Metcon
()
Minimal: The Blur (Time)
For Time:
800m Run
8 Single Dumbbell Devil Press (50/35)
600m Run
16 Single Dumbbell Devil Press (50/35)
400m Run
24 Single Dumbbell Devil Press (50/35)
200m Run
32 Single Dumbbell Devil Press (50/35)
TIME CAP: 22 Minutes
REPEAT FROM JUNE 26, 2023
Athletes Notes
Workout Strategy and Flow
If you don’t finish under this time, then that means you have used too heavy of a dumbbell and/or you should have selected one of the running sub options below.
TIME CAP: 22 Minutes
This one is going to be a mental grind. The runs get shorter, and the single dumbbell devil press increase in reps as the workout goes on.
Run: BE SMART. We want to hold a maintainable pace in these. There is no point in going super fast, even on the shorter runs, because when you get back you have a large amount of burpees to target waiting on you. Be sure the pace you run, you can get to work on those burpees as soon as you get done/back inside.
Single Dumbbell Devil Press : Find your rhythm here. Every arm counts as a rep. These are intended to be alternating. Remember that this is a burpee + dumbbell snatch. Be smart and use big explosive hips when tossing around that dumbbell
Substitutions
Run —-→
Option 1: If you CAN run but you feel you are “not a good runner”, then you need to run to get better. So for this workout, don’t worry about the distance, just run for 4:00 , 3:00 , 2:00 and 1:00.
Option 2:
You can do 4:00, 3:00, 2:00 and 1:00 of High Knees OR High Knees to Jumping Jacks or Skater Side Jumps
Mayhem Moms
For Time:
4:00 Slow and Controlled High Knees to Lateral Shuffle
8 Modified Single Arm Dumbbell Devil Press
3:00 Slow and Controlled High Knees to Lateral Shuffle
16 Modified Single Arm Dumbbell Devil Press
2:00 Slow and Controlled High Knees to Lateral Shuffle
24 Modified Single Arm Dumbbell Devil Press
1:00 Slow and Controlled High Knees to Lateral Shuffle
32 Modified Single Arm Dumbbell Devil Press
Bonus Stretching (No Measure)
2 Rounds:
1:00 Cool Down Walk
:30 Alternating Calf Stretch
:30 Seated QL Stretch (each side)
Athletes Notes
Alternating Calf Stretch
Seated QL Stretch