Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
10 Crossbody Arm Swings
10 Cat Cows
5 Dynamic Squat Stretches
5 Samson Lunges (each)
30 second Jog
Athletes Notes
Crossbody Arm Swings
Cat Cow
Dynamic Squat Stretch
Samson Lunge Stretches
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Bodyweight + Minimal: G-Force (Time)
For Time:
3-2-1-1-2-3 minute Runs*
Between each run complete 15 No Push Up Burpees
(Time Cap: 18 minutes)
Run Effort Levels:
3 minute runs = easy
2 minute runs = moderate
1 minute runs = fast
Athletes Notes
Workout Strategy and Flow
Run – I am excited to give us time domains that have different effort levels. This is a great way to get to know yourself and test your different “gears”. Be cautious of not sprinting the fast paces. We want to be sure you can still recover from the fast paced runs since those are in the middle of the workout.
No Push Up Burpees – we have already done some horizontal pushing this week and have our pressing endurance r-test tomorrow, so we have omitted the push up from our burpee today. If you find these no-push up burpees to be “too easy” consider forcing a jump back and jump up out of that plank position to make it a bit more difficult.
FLOW
For Time:
3 Minute Run (easy)
15 No Push Up Burpees
2 Minute Run (moderate)
15 No Push Up Burpees
1 Minute Run (fast)
15 No Push Up Burpees
1 Minute Run (fast)
15 No Push Up Burpees
2 Minute Run (moderate)
15 No Push Up Burpees
3 Minute Run (easy)
Substitution
Run –> even if you feel like you aren’t great at running, I would like for you to run. Here are some options:
1) You can alternate back and forth between running 30 seconds, and walking 30 seconds for the duration of the runs.
2) You can choose to do easy efforts across all time domains.
IF you cannot run due to injury, you can complete the same time domain and efforts for High Knees OR Standing Marches .
Scaled
For Time:
3-2-1-1-2-3 minute Standing Marches
Between each standing march time complete 15 Elevated Up Downs with NO Jump
Effort Levels:
3 minute = easy
2 minute = moderate
1 minute = fast
Mayhem Moms
For Time:
3-2-1-1-2-3 minute controlled Skipping in Place
Between each standing march time complete 15 No Push Up Burpees OR Elevated Up Downs with NO Jump
Effort Levels:
3 minute = easy
2 minute = moderate
1 minute = fast
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose