Crossfit Lillington – Mayhem Affiliate – At Home
Compete this End of Cycle Survey (No Measure)
Hey everyone. Please complete this Mayhem 30 Survey (it can be anonymous or you can choose to leave your name and email so I can follow up).
I appreciate each and every one of you. I am excited for a deload week next week before kicking off the start of another cycle on September 2nd.
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Warm Up (No Measure)
3 Rounds
30 seconds of Jumping Jacks
10 Prone ITYs (each)
10 Alternating Bodyweight Single Leg RDL
10 Second Handstand Hold or Pike Hold
Athletes Notes
Jumping Jacks
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Bodyweight Single Leg RDL
Pike Hold or Handstand Hold
Bodyweight Metcon
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Bodyweight: Pressing Endurance Retest (AMRAP – Reps)
AMRAP 60 seconds:
Pike Push Ups (RX+ Option: Kipping Handstand Push Ups)
-rest 2:00 –
3 sets:
30 second Pike Hold / Handstand Hold
30 seconds of Chair Dips
-rest 60 seconds between sets-
SCORE: ONLY REPS FROM AMRAP
Athletes Notes
This is a re-test! We originally tested this on June 7, 2024 at the beginning of this cycle.
Scoring
The only part we are scoring today is the retest 60 second AMRAP
Demo Videos
Pike Push Up OR Kipping Handstand Push Up
The goal is to accumulate as many pike push ups as you can in the 60 second window. They do not have to be unbroken. If you need to stop to shake it out real fast before continuing, please do.
Pike Hold OR Handstand Hold
Chair / Box Dip
Flow
0:00 – 1:00 Accumulate as many Pike Push Ups as you can in the minute
1:00 – 3:00 Rest
3:00 – 3:30 Complete a Pike Hold
3:30 – 4:00 Complete Chair / Box Dips
4:00 – 5:00 Rest
5:00 – 5:30 Complete a Pike Hold
5:30 – 6:00 Complete Chair / Box Dips
6:00 – 7:00 Rest
7:00 – 7:30 Complete a Pike Hold
7:30 – 8:00 Complete Chair / Box Dips
Substitution
If you don’t have Pike Push Ups yet, that’s okay, you can scale to either Crush Grip Seated Object Strict Press with any house hold item (water bottle, laundry detergent jug, backpack)
OR
Scale to Pike Shoulder Shrugs
Scaled
AMRAP 60 seconds:
Crush Grip Seated Object Strict Press
-rest 2:00 –
3 sets:
30 second Crush Grip Object Overhead Hold OR Bear Hover Hold
30 seconds of Wall Tricep Push Up
-rest 60 seconds between sets-
Mayhem Moms
No modification here. See Scaled or Substitution Section for other options.
Minimal Metcon
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Minimal: Pressing Endurance Retest (AMRAP – Reps)
AMRAP 60 second:
Seated Crush Grip Dumbbell Strict Press (50/35)
-rest 2:00 –
3 sets:
30 second Crush Grip Dumbbell Overhead Hold (50/35)
30 seconds of Crush Grip Dumbbell Skull Crushers (50/35)
-rest 60 seconds between sets-
TEST SCORE: ONLY REPS FROM AMRAP
Athletes Notes
This is a retest! We originally tested this on June 7, 2024 at the beginning of this cycle.
Scoring
The only part we are scoring today is the retest 60 second AMRAP
Demo Video
Crush Grip Seated Dumbbell Strict Press – can sit on the floor or on a box/bench/chair
The goal is to accumulate as many seated crush grip strict press as you can in the 60 second window. They do not have to be unbroken. If you need to set the dumbbell down and shake it out real fast before continuing, please do. Just be sure the weight you select will allow for at least 12-15+ reps at a time.
Dumbbell Crush Grip Overhead Hold
Crush Grip Dumbbell Skull Crusher
Flow
0:00 – 1:00 Accumulate as many Seated Crush Grip Dumbbell Strict Press as you can in the minute
1:00 – 3:00 Rest
3:00 – 3:30 Complete a Crush Grip Dumbbell Overhead Hold
3:30 – 4:00 Complete Crush Grip Dumbbell Skull Crushers
4:00 – 5:00 Rest
5:00 – 5:30 Complete a Crush Grip Dumbbell Overhead Hold
5:30 – 6:00 Complete Crush Grip Dumbbell Skull Crushers
6:00 – 7:00 Rest
7:00 – 7:30 Complete a Crush Grip Dumbbell Overhead Hold
7:30 – 8:00 Complete Crush Grip Dumbbell Skull Crushers
Mayhem Moms
No modification here.
Bodyweight + Minimal: Michael Schumacher (3 Rounds for reps)
3 sets:
AMRAP 2 minutes
10 Leg Lifts
20 Russian Twists (L+R=1)
10 Alternating Crab Toe Touches
-rest 1 minute between sets-
Athletes Notes
Demo Videos
Focus on steady movement. We don’t want to go full send in set 1 since we have 3 total sets of this.
Leg Lifts
Russian Twists – the left leg + right leg = 1 rep.
Crab Toe Touches – because these are alternating, every leg counts as a rep.
Flow
0:00 – 2:00 Complete as many rounds / reps of 10 Leg Lifts, 20 Russian Twists (L+R=1)
10 Alternating Crab Toe Touches.
2:00 – 3:00 Rest
3:00 – 5:00 Repeat for set 2
5:00 – 6:00 Rest
6:00 – 8:00 Repeat for set 3
Scaled AND Mayhem Moms
3 sets:
AMRAP 2 minutes
10 Modified Flutter Kick
20 Russian Twists (L+R=1) OR Heel Taps
10 Seated Toe Taps OR Modified Crab Toe Touch
-rest 1 minute between sets-
Cool Down (No Measure)
1:00 Child’s Pose
1:00 Cat Cow
1:00 Pancake Stretch
Athletes Notes
Child’s Pose
Cat Cow
Pancake Stretch