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
October 31 Miles Challenge – Day 1 (AMRAP – Reps)
🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!
🗓️ Dates: October 1 – October 31
🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)
💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!
*Score = Reps (1 Rep = 1 Mile)
Athletes Notes
SCORE = REPS (1 REP = 1 MILE)
Warm Up (No Measure)
1 Time Through:
12 Leg Swings (forward and backward – each)
6 Samson Lunges (each)
Athletes Notes
Front to Back Leg Swings
Samson Lunge Stretches
Extended Warm Up/Accessory (No Measure)
AMRAP 7 Minutes
90/90 Hip Opener
5 Birddogs (each)
5 Push Ups to Downward Dog
10 Calf Raises
20 seconds of Box Step Ups
Athletes Notes
90/90 Hip Opener
Bird Dog
Push Up to Downward Dog
Calf Raises
Box Step Up
()
Bodyweight + Minimal: The Price is Right (Time)
14 Rounds:
7 Burpee Box Step Ups (24”/20”)
7 Strict Sit Ups* (legs straight, arms crossed)
*RX+: 7 Dumbbell Sit Ups (50/35)
Time Cap: 18 Minutes
Athletes Notes
Workout Strategy and Flow
We did a shorter sprint style workout yesterday of 2:30 intervals of high intensity with built in rest. Today should be a longer cardio piece, with no built in rest. Work on staying moving for the entire duration of the workout.
This is a great time to focus on your breathing. Don’t let it get reckless. If it does, slow it down a tad.
I don’t give you high round numbers very often….this is definitely a mental test as much as it will be physical.
Be sure you have something to keep track of your rounds with!!!
Burpee Box Step Up – super important tip be aware of which foot you are stepping in and out of the burpee with. You should not only alternate legs for the step ups, but you should also alternate the leg that you step down and up with on the burpees.
During the Burpee Box Step Ups, it’s helpful to keep reminding yourself to lay down, stand up, step up…..repeat.
Strict Sit Up – this should be a challenging version of a sit up for you. The RX version is legs straight and arms crossed. You won’t be using any momentum, just your core!! For those who feel they want an added challenge, you should perform Dumbbell Sit Ups
Substitution
Strict Sit Up –> scale this to a challenging version of a sit up for you. Whether it is Straight Leg Situp or Feet Anchored Sit Ups or Sit Ups
Scaled
12 Rounds:
7 Elevated Up Downs with NO Jump
7 Step Up to Surface
7 Quarter Sit Ups
Mayhem Moms
14 Rounds:
7 Modified Burpee + Box Step Up OR Modified Burpee Stepback Lunges
7 Quarter Sit Ups or Modified Flutter Kick