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 28 (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 .
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Calf Raises
10 Peterson Step Ups (each)
5 Slow Rows (towel, band, or dumbbell)
5 Air Squats
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Calf Raises
Peterson Step Ups – watch this video for progressions. You can elevated your foot OR complete these without elevating your foot.
Towel Rows or Banded Bent Over Row or Crush Grip Dumbbell Bent Over Row
Air Squats
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Bodyweight + Minimal: Strength (3 Rounds for distance)
3 sets:
10 Single Leg Squat to Box (all on one side, then all on the other)
-rest 1:00 between sets-
RX: Box height allows you to squat below parallel.
RX+: Pistol Squat (aka no box)
Athletes Notes
Score
The score for today is the Box Height. If doing RX+ then your score would be 0
Demo Videos
Single Leg Squat (aka Pistol Squat) to Box – Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
This is a great opportunity to take notes on any imbalances you may find between the two sides of your body.
Flow
10 Single Leg Squats to Box on the left leg
10 Single Leg Squats to Box on the right leg
-rest 1:00-
10 Single Leg Squats to Box on the left leg
10 Single Leg Squats to Box on the right leg
-rest 1:00-
10 Single Leg Squats to Box on the left leg
10 Single Leg Squats to Box on the right leg
Scaled
3 sets:
10 SLOW Squat to Chair/Box
-rest 1:00 between sets-
Mayhem Moms
no modifications
Bodyweight Metcon
Bodyweight: Bumper Cars (2 Rounds for reps)
EMOM 12 Minutes
Minute 1: Max Box Jump Overs (24”/20”)
Minute 2: Max Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
Minute 3: Rest
Athletes Notes
Score
Set 1: total # of box jump overs
Set 2: total # of rows
Workout Strategy and Flow
In a workout like this, we are looking to accumulate maximum amount of reps each minute. I recommend working for 50-55 seconds and using the final 5-10 seconds for rest/transition.
Box Jump Over – do not “rebound”, step down from the box and then jump back up. Trust me, your achilles will thank me later.
Towel Rows or Banded Bent Over Row – FEEL THE PUMP!!!! If you need to pause and quickly shake it out, make it no more than a 3 second break.
only complete these as Kipping Pull Up s if you are able to handle this volume. You should not break these more than 2 times.
Substitution
If you don’t have access to a box, you can scale to either Tuck Jumps or Broad Jumps
If you cannot jump due to injury, then you can complete Box Step Overs
Backpack Option
EMOM 12 Minutes
Minute 1: Max Backpack Chair Step Ups
Minute 2: Max Backpack Bent Over Row
Minute 3: Rest
Scaled
EMOM 12 Minutes
Minute 1: Max Step Up to Surface
Minute 2: Max Towel Rows
Minute 3: Rest
Mayhem Moms
EMOM 12 Minutes
Minute 1: Max Modified Tuck Jump
Minute 2: Max Towel Rows or Banded Bent Over Row
Minute 3: Rest
Minimal Metcon
Minimal: Bumper Cars (2 Rounds for reps)
EMOM 12 Minutes
Minute 1: Max Box Jump Overs (24”/20”)
Minute 2: Max Crush Grip Dumbbell Bent Over Rows (50/35)
Minute 3: Rest
Athletes Notes
Score
Set 1: total # of box jump overs
Set 2: total # of rows
Workout Strategy and Flow
In a workout like this, we are looking to accumulate maximum amount of reps each minute. I recommend working for 50-55 seconds and using the final 5-10 seconds for rest/transition.
Box Jump Over – do not “rebound”, step down from the box and then jump back up. Trust me, your achilles will thank me later.
Crush Grip Dumbbell Bent Over Row – FEEL THE PUMP!!!! If you need to set it down and quickly shake it out, make it no more than a 3 second break. The weight should allow for close to unbroken 50 seconds.
Substitution
If you don’t have access to a box, you can scale to either Tuck Jumps or Broad Jumps
If you cannot jump due to injury, then you can complete Box Step Overs
Mayhem Moms
EMOM 12 Minutes
Minute 1: Max Modified Tuck Jump
Minute 2: Max Crush Grip Dumbbell Bent Over Row
Minute 3: Rest
Finisher: Grip Strength (Checkmark)
3 Rounds
40 second Dumbbell Farmers Carry Hold (OR 40 second Pull Up Bar Dead Hang)
20 second rest
Athletes Notes
Demo Videos
Same as last week. Training that IRON GRIP!!!! If you have access to heavier weights, see if you can go heavier this week than last week.
Dumbbell Farmers Carry Hold OR Active Dead Hang on Rig
can also complete as Object Farmers Hold with any two household items.
Flow
0:00 – 0:40 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
0:40 – 1:00 Rest
1:00 – 1:40 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
1:40 – 2:00 Rest
2:00 – 2:40 Complete a Dumbbell Farmers Carry Hold without setting the dumbbells down
Mayhem Moms
No modifications
Bonus Stretching (No Measure)
2 Rounds
1:00 Alternating Calf Stretch
1:00 Pigeon Stretch on Box (each)
Athletes Notes
Alternating Calf Stretch
Pigeon Stretch on Box
if you don’t have box complete: Pigeon Stretch