Announcements
Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358
Crossfit Lillington – Mayhem Affiliate – At Home
Mayhem 30 Hard Challenge: Day 16 (AMRAP – Reps)
To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.
Complete two 30 minute workouts (at least one workout MUST be outside)*
Drink 2/3 of your bodyweight in ounces of water*
Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day
Read 10+ pages in a non-fiction book
Consume zero alcohol for the entire 30 days
Choose any diet and stick with it
No cheat meals
Take a daily progress picture
Optional – write in the comments which Diet / Meal Plan you are following 🙂
Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.
LOGGING:
You will log the number “7” if you completed the ENTIRE 7 bullet points
Our hope is that every single day of September you are able to log a “7”
FAQs
How does Mayhem 30 Hard work?
This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.
What happens if you miss a day?
In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.
We do two 30-minute workouts a day?
Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.
What diet should I do?
You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.
What if I want to do 75 Hard?
If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here .
Current Cycle: Iron Grip (No Measure)
Current Cycle: Iron Grip
Length: 8 weeks (Week of September 2 through Week of October 21)
Main Focus:
1) Dumbbell DT (short/fast aerobic capacity, muscular endurance, & grip strength)
2) Skill Work: Jump Rope
Don’t worry, if you haven’t been following for the whole cycle – you can hop in at any point and still get great workouts – both strength and conditioning. 😊
Shorter Warm Up (No Measure)
1 Round:
10 Ankle Circles (each)
10 Leg Swings Forward and Backward (each)
10 Single Leg Glute Bridge with 2 second pause at top (each)
(complete the extended warm up/accessory immediately after this)
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Single Leg Glute Bridge Hold
Extended Warm Up/Accessory (Checkmark)
AMRAP 7 Minutes
10 Alternating 90/90 Hip Opener
5 Single Leg Calf Raises with 2 second pause at top (each)
5 Inchworms to Push Ups
10 Deadbug Floor Angels
20 seconds of Box Step Overs
Athletes Notes
Alternating 90/90 Hip Opener
Single Leg Calf Raises
Inchworm to Pushup
Dead Bug Floor Angel
Box Step Over
Bodyweight Metcon
()
Bodyweight: Burrito (4 Rounds for reps)
2 sets:
AMRAP 2:30
5 Burpee Box Jump Overs (24″/20″)
10 Bodyweight Upright Rows or Banded Upright Rows
20 Sit Ups
-rest 2:30 between AMRAPs-
AMRAP 2:30
5 Burpee Box Jump Overs (24″/20″)
10 Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
20 Alternating Leg V-Ups
-rest 2:30 between sets-
Athletes Notes
Sets 1 and 3 are for the Burpee Box Jump Overs/Upright Row/Sit u=Up AMRAP
Sets 2 and 4 are for the Burpee Box Jump Overs/Towel Row/Alternating Leg V-Up AMRAP
Workout Strategy and Flow
We have another set of 2:30 intervals. We are working this time domain during this cycle.
Just like last week, our main focus is our aerobic capacity during this workout. I am giving you a 1:1 (work to rest) ratio. So earn that rest by pushing the intensity within the AMRAPs.
Burpee Box Jump – push the pace on these!!! I want you to bounce up off the floor quickly and up and over that box!
Bodyweight Upright Row OR Banded Upright Row : still focus on squeezing your back muscles at the top, even though you don’t have weight. Should be completing 10 without stopping.
Sit Ups – steady pace here. Aiming to not stop moving the whole time.
Towel Rows OR Banded Bent Over Row OR Kipping Pull Ups – remember that our goal is to push the intensity on these AMRAPs so we must choose an option that will ensure we can stay moving!!
Alternating Leg V-Up – similar to the sit ups, we want to find a steady pace that allows us to stay moving. If you need to break, it should be no more than 3 seconds. Remember you are only working each AMRAP for 2 and a half minutes.
FLOW
0:00 – 2:30 AMRAP 5 Burpee Box Jump Overs, 10 Upright Rows, and 20 Sit Ups
2:30 – 5:00 REST
5:00 – 7:30 AMRAP 5 Burpee Box Jump Overs, 10 Towel Rows, and 20 Alternating Leg V-ups
7:30 – 10:00 REST
10:00 – 12:30 Repeat the BBJO/Upright Row/Sit Up AMRAP
12:00 – 15:00 REST
15:00 – 17:30 Repeat the BBJO/Towel Rows/Alternating Leg V-Up AMRAP
Scaled
2 sets:
AMRAP 2:30
5 Elevated Up Down with Jump
5 Step Up to Surface
10 Bodyweight Upright Row
20 Quarter Sit Ups
-rest 2:30 between AMRAPs-
AMRAP 2:30
5 Elevated Up Down with Jump
5 Step Up to Surface
10 Towel Rows
20 Seated Toe Taps
-rest 2:30 between sets-
.
Mayhem Moms
2 sets:
AMRAP 2:30
5 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
10 Bodyweight Upright Row OR Banded Upright Row
20 Quarter Sit Ups OR Heel Taps
-rest 2:30 between AMRAPs-
AMRAP 2:30
5 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
10 Towel Rows OR Banded Bent Over Row
20 Modified Alternating Leg V Ups
-rest 2:30 between sets-
Substitution
If you don’t have access to a box, you can scale to 5 Burpee Broad Jumps
OR if you are injured and cannot jump, you can scale to 5 Burpee Box Step Overs
Minimal Metcon
()
Minimal: Burrito (4 Rounds for reps)
2 sets:
AMRAP 2:30
5 Burpee Box Jump Overs (24″/20″)
10 Crush Grip Dumbbell Upright Rows (50/35)
20 Sit Ups
-rest 2:30 between AMRAPs-
AMRAP 2:30
5 Burpee Box Jump Overs (24″/20″)
10 Alternating Dumbbell Hang Power Cleans (50/35)
20 Alternating Leg V-ups
-rest 2:30 between sets-
Athletes Notes
Sets 1 and 3 are for the Burpee Box Jump Overs/Upright Row/Sit up AMRAP
Sets 2 and 4 are for the Burpee Box Jump Overs/Hang Power Clean/Alternating Leg V-Up AMRAP
Workout Strategy and Flow
We have another set of 2:30 intervals. We are working this time domain during this cycle.
Just like last week, our main focus is our aerobic capacity during this workout. I am giving you a 1:1 (work to rest) ratio. So earn that rest by pushing the intensity within the AMRAPs.
Burpee Box Jump – push the pace on these!!! I want you to bounce up off the floor quickly and up and over that box!
Crush Grip Dumbbell Upright Row – Should be using a dumbbell that allows for 10 unbroken. Going directly from the push of the burpee box jumps into a vertical pull in this movement.
NOTE: these can be really challenging depending on your hand size vs the dumbbell heads so today, I will allow other RX options such as:
1) Hold Single Dumbbell by the handle with both hands (this is what I did)
2) if you have access to 2 lighter dumbbells – perform Double Dumbbell Upright Row
3) Kettlebell Upright Row
Sit Ups – steady pace here. Aiming to not stop moving the whole time.
Single Dumbbell Hang Power Cleans – you are alternating hands every time. Be quick on the transition and again, choose a weight that allows 10 without stopping. Our goal is to push the intensity on these AMRAPs so we must choose the weight appropriately to ensure that.
Alternating Leg V-Up – similar to the sit ups, we want to find a steady pace that allows us to stay moving. If you need to break, it should be no more than 3 seconds. Remember you are only working each AMRAP for 2 and a half minutes.
FLOW
0:00 – 2:30 Complete as many rounds/reps of 5 Burpee Box Jump Overs, 10 Crush Grip Dumbbell Upright Rows, and 20 Sit Ups.
2:30 – 5:00 REST
5:00 – 7:30 Complete as many rounds/reps of 5 Burpee Box Jump Overs, 10 Alternating Dumbbell Hang Power Cleans, and 20 Alternating Leg V-ups.
7:30 – 10:00 REST
10:00 – 12:30 Repeat the Burpee Box Jump Overs/Upright Row/Sit up AMRAP
12:00 – 15:00 REST
15:00 – 17:30 Repeat the Burpee Box Jump Overs/Hang Power Clean/Alternating Leg V-Up AMRAP.
Substitution
If you don’t have access to a box, you can scale to 5 Burpee Broad Jumps OR if you are injured and cannot jump, you can scale to 5 Burpee Box Step Overs
.
Mayhem Moms
2 sets:
AMRAP 2:30
5 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
10 Crush Grip Dumbbell Upright Row
20 Quarter Sit Ups OR Heel Taps
-rest 2:30 between AMRAPs-
AMRAP 2:30
5 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
10 Alternating Single Dumbbell Hang Power Cleans
20 Modified Alternating Leg V Ups
-rest 2:30 between sets-