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.
forms.gle/wpTqM3dcJX1GmqgP9
Warm Up (No Measure)
On a 5:00 Clock
25 Jumping Jacks
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
5 Donkey Kicks (each)
5 Dynamic Squat Stretches
Athletes Notes
5 Minutes to work through as many rounds as you can.
Jumping Jacks
High Knees
Butt Kicks
Lateral Shuffle
Donkey Kick
Dynamic Squat Stretch
If you don’t have the space to do the warmup as written, then do 10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
Every 2 minutes x 4 sets
8 Object Lat Pullovers @2121 or Superman with Scapular Retraction
4 Broad Jump + Vertical Jumps
Athletes Notes
Demo Videos
Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack)
Tempo Explanation down for 2 seconds, pause for 1 second at bottom, up for 2 seconds, pause 1 second at the top before the next rep.
OR Superman with Scapular Retraction
Broad Jump + Vertical Jump
Flow
0:00 – 2:00 Complete 8 tempo object pull overs and 4 broad jump + vertical jump. Rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
Scaled
Every 2:00 for 4 Sets
8 Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack) OR 12 Superman with Scapular Retraction
4 Modified Tuck Jump – focus on form here.
Mayhem Moms
Every 2:00 for 4 Sets
8 Object Lat Pull Over – you can use any house hold or hotel item that adds resistance (like this backpack) OR 12 Dead Bug Floor Angel
8 Modified Tuck Jump – focus on form here.
Bodyweight: Max Verstappen (2 Rounds for reps)
EMOM 15 Minutes
Minute 1: Max Shuttle Runs (50ft)
Minute 2: Max Air Squats
Minute 3: Rest
Athletes Notes
Scoring
Set 1 – total # of shuttle run reps (across entire EMOM)
Set 2 – total # of air squat reps (across entire EMOM)
Workout Strategy and Flow
This is a 5 set workout, so we want to be sure that we don’t start set 1 full send…that wouldn’t be sustainable or smart.
I would recommend stopping around the 50-55 second mark to allow for a seamless transition to the next minute.
Shuttle Run – for scoring, down 25ft and back 25ft is 1 rep. If you don’t complete a full rep by the end of the minute, it will not count in your score.
Air Squats – you don’t need to go fast here to rack up reps. Just focus on consistent steady movement. If you take a break to shake it out, try to get right back to it quickly.
FLOW
0:00 – 1:00 Max Shuttle Runs
1:00 – 2:00 Max Air Squats
2:00 – 3:00 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
12:00 – 15:00 Repeat for set 5
Substitution
If you don’t have the space to complete shuttle runs, you can do max seconds of High Knees to Lateral Shuffle every 5 seconds counts as 1 rep.
Backpack Option
EMOM 15 Minutes
Minute 1: Max Backpack Shuttle Runs (50ft)
Minute 2: Max Backpack Back Squat
Minute 3: Rest
Scaled
EMOM 15 Minutes
Minute 1: Max Shuttle Walks (50ft) or Standing Marches
Minute 2: Max Squat to Chair
Minute 3: Rest
Mayhem Moms
EMOM 15 Minutes
Minute 1: Max Controlled High Knees to Lateral Shuffle
Minute 2: Max Alternating Dumbbell Squat Cleans
Minute 3: Rest
Minimal Metcon
()
Minimal: Strength (4 Rounds for weight)
Every 2 minutes x 4 sets
8 Tempo Dumbbell Pullovers @2121
4 Broad Jump + Vertical Jumps
Athletes Notes
Demo Videos
Dumbbell Pullover – this can be done on a bench or lying flat on the floor!!
Tempo Explanation down for 2 seconds, pause for 1 second at bottom, up for 2 seconds, pause 1 second at the top before the next rep.
Broad Jump + Vertical Jump
Flow
0:00 – 2:00 Complete 8 tempo dumbbell pull overs and 4 broad jump + vertical jump. Rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
Mayhem Moms
Every 2 minutes x 4 sets
8 Tempo Dumbbell Pullover @2121
8 Modified Tuck Jump – focus on form here.
Minimal: Max Verstappen (2 Rounds for reps)
EMOM 15 Minutes
Minute 1: Max Shuttle Runs (50ft)
Minute 2: Max Alternating Dumbbell Squat Cleans (50/35)
Minute 3: Rest
Athletes Notes
Scoring
Set 1 – total # of shuttle run reps (across entire EMOM)
Set 2 – total # of alternating dumbbell squat clean reps (across entire EMOM)
Workout Strategy and Flow
This is a 5 set workout, so we want to be sure that we don’t start set 1 full send…that wouldn’t be sustainable or smart.
I would recommend stopping around the 50-55 second mark to allow for a seamless transition to the next minute.
Shuttle Run – for scoring, down 25ft and back 25ft is 1 rep. If you don’t complete a full rep by the end of the minute, it will not count in your score.
Alternating Dumbbell Squat Cleans – you must switch arms every rep. Remember 1) make sure to breathe during this movement. and 2) the dumbbell touches the ground between each rep.
FLOW
0:00 – 1:00 Max Shuttle Runs
1:00 – 2:00 Max Alternating Dumbbell Squat Cleans
2:00 – 3:00 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
12:00 – 15:00 Repeat for set 5
Substitution
If you don’t have the space to complete shuttle runs, you can do max seconds of High Knees to Lateral Shuffle every 5 seconds counts as 1 rep.
Mayhem Moms
EMOM 15 Minutes
Minute 1: Max Controlled High Knees to Lateral Shuffle
Minute 2: Max Alternating Dumbbell Squat Cleans
Minute 3: Rest