Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds
16 Tibialis Raises
8 Peterson Step Ups (each)
4 Elbow to Floor Stretch (each)
4 Single Leg Glute Bridges (each)
2 Broad Jump + Vertical Jump
into
2 Rounds:
4 Box Jump Overs
4 Bodyweight Walking Lunges
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Elbow to Floor Stretch
Single Leg Glute Bridge
Broad Jump + Vertical Jump
Box Jump Over
Bodyweight Walking Lunge
Bodyweight Metcon
()
Bodyweight: “It’s lights out and away we go!” (10 Rounds for time)
10 sets at fast pace:
10 Box Jump Overs (24/20)
16 Bodyweight Walking Lunges
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
We have another 10 set fast paced workout this week. Today we have a couplet (2 movements each set).
Be prepared to push the pace (giving about 90% effort each set) and enjoying the full 60 seconds of rest before doing it again.
Be sure you select a box height that you feel confident you can complete 10 fast Box Jump Over with shaky legs.
Bodyweight Walking Lunge – steady movement here. Tap that back knee to the ground, stand and step.
Our goal today is about being fast and being consistent. Can you get the same times across all 10 sets?
Substitutions
Box Jump Overs –> if you don’t have access to a box you can complete 10 Tuck Jumps . If you are unable to jump due to injury, you can complete as 10 Box Step Overs .
Backpack Options
10 sets at fast pace:
10 Box Jump Over (24/20) (no backpack)
10 Backpack Stepback Lunges
-rest 60 seconds between sets-
Scaled
10 sets at fast pace:
10 Step Up to Surface
16 Wall Assisted Step Back Lunges
-rest 60 seconds between sets-
Mayhem Moms
10 sets at fast pace:
10 Modified Tuck Jump
8 Bodyweight Split Squat (each)
-rest 60 seconds between sets-
Minimal Metcon
()
Minimal: “It’s lights out and away we go!” (10 Rounds for time)
10 sets at fast pace:
10 Box Jump Overs (24/20)
10 Single Dumbbell Walking Lunges (50/35)
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
We have another 10 set fast paced workout this week. Today we have a couplet (2 movements each set).
Be prepared to push the pace (giving about 90% effort each set) and enjoying the full 60 seconds of rest before doing it again.
Be sure you select a box height that you feel confident you can complete 10 fast Box Jump Over with shaky legs.
Single Dumbbell Walking Lunge – you can hold the dumbbell anyway you’d like.
Our goal today is about being fast and being consistent. Can you get the same times across all 10 sets?
Substitutions
Box Jump Overs –> if you don’t have access to a box you can complete 10 Tuck Jumps . If you are unable to jump due to injury, you can complete as 10 Box Step Overs .
Mayhem Moms
10 sets at fast pace:
10 Modified Tuck Jump
5 Dumbbell Split Lunge (each)
-rest 60 seconds between sets-