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 2 (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)
5:00 Clock
20 Line Hops or Single Unders
10 Prone IYT (each)
5 Thread the Needles (each)
5 Bodyweight Single Leg RDLs* (each)
3 X-Jump or 3 Dumbbell Hang Snatches (each)
*Minimal: Change to 5 Single Arm Suitcase Deadlifts (each) in final 2 minutes
Athletes Notes
Prone IYTs
Thread the Needle
Bodyweight Single Leg RDL
Single Arm Dumbbell Suitcase Deadlift
X-Jumps or Dumbbell Hang Snatch
Bodyweight Metcon
()
Bodyweight: Complex (Checkmark)
5 sets:
50 Forward and Backward Line Hops
…directly into…
3 Complexes of (8 Alternating Single Leg RDLs + 6 X-Jumps)
-rest 1:00 between sets-
Time Cap per set: 2 Minutes
Athletes Notes
Demo Videos
Forward and Backward Line Hops – goal for 50 to be unbroken. Should be able to do at least 25 reps at a time (if not, see scaling options below).
Bodyweight Single Leg RDL + X-Jumps
Flow
Working on grip strength and muscular endurance and get a fun opportunity to also put our jump rope skills to the test.
50 Forward and Backward Line Hops …directly into…8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps
-rest 1:00-
50 Forward and Backward Line Hops …directly into…8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps
-rest 1:00-
….keep repeating until 5 sets have been completed.
IMPORTANT: Try your best to keep the alternating single leg RDLs into the x-jumps seamless with little to no rest. You may take a quick break after the 6 x-jumps to regroup before starting the next complex.
Substitution
Forward and Backward Line Hops —> if those are too complicated you may switch back to the traditional side to side Line Hops
Scaled
5 sets:
50 Forward and Backward Line Hops
…directly into…
3 Complexes of (4 Alternating Wall Assisted Single Leg RDL (each) + 6 X-Jump No Jump )
-rest 1:00 between sets-
Mayhem Moms
5 sets:
50 Slow and Controlled Line Hops
…directly into…
3 Complexes of (8 Alternating Bodyweight Single Leg RDL + 6 X-Jumps )
-rest 1:00 between sets-
Bodyweight: Deal or No Deal (5 Rounds for time)
Every Minute on the Minute for 5 Minutes:
5 1-¼ Bodyweight Squats
10 Towel Bicep Curls or Banded Bicep Curls
*rest the remainder of the minute
Athletes Notes
Score
Time it takes you to complete the work each minute.
Workout Strategy and Flow
You will notice this is different than most EMOMs we see. Usually each minute is dedicated to 1 movement and we switch back and forth. Today, we will do BOTH movements within the minute and every minute on the minute, we will start again.
DEMO VIDEOS
1-¼ Air Squat
Towel Bicep Curls or Banded Bicep Curls
Aim to have at least 20 seconds of rest each minute.
Only 5 total minutes!!!!!
Backpack Option
Every Minute on the Minute for 5 Minutes:
5 1-¼ Backpack Squats
10 Backpack Bicep Curl
Scaled
Every Minute on the Minute for 5 Minutes:
5 Squat to Chair
10 Towel Bicep Curls
Mayhem Moms
No Modification
Minimal Metcon
()
Minimal: Complex (5 Rounds for weight)
5 sets:
50 Double Unders
…directly into…
3 Complexes of (6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch)*
-rest 1:00 between sets-
*The deadlifts into the hang snatch must be unbroken. But you can break between complexes
Time Cap per set: 2 Minutes
Athletes Notes
Scoring
For simplicity (and no math) – score = weight of single dumbbell held in each hand
Demo Videos
Double Unders – goal for 50 to be unbroken. Should be able to do at least 25 reps at a time (if not, see scaling options below)
Dumbbell Deadlift + Double Dumbbell Hang Snatch
Flow
Working on grip strength and muscular endurance and get a fun opportunity to also put our jump rope skills to the test.
50 Double Unders …directly into…6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch
-rest 1:00-
50 Double Unders …directly into…6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch
-rest 1:00-
….keep repeating until 5 sets have been completed.
IMPORTANT: The deadlifts into the hang snatch must be unbroken. But you can break between complexes. Don’t rest long though.
Substitution
Double Unders —> 50 Crossovers – Single Under or 75 Single Unders
Mayhem Moms
5 sets:
50 Slow and Controlled Line Hops
…directly into…
3 Complexes of (6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch )
-rest 1:00 between sets-
Minimal: Deal or No Deal (5 Rounds for time)
Every Minute on the Minute for 5 Minutes:
5 – 1-¼ Dumbbell Goblet Squats (50/35)
10 Crush Grip Dumbbell Bicep Curls (50/35)
*rest the remainder of the minute
Athletes Notes
Score
Time it takes you to complete the work each minute.
Workout Strategy and Flow
You will notice this is different than most EMOMs we see in M30. Usually each minute is dedicated to 1 movement and we switch back and forth. Today, we will do BOTH movements within the minute and every minute on the minute, we will start again.
DEMO VIDEOS
1-¼ Dumbbell Goblet Squat
Crush Grip Dumbbell Bicep Curl
You should select a weight that allows for you to complete the 1 and 1/4 squats without stopping and immediately turning the dumbbell around for the bicep curls, doing all of those reps without stopping.
Aim to have at least 20 seconds of rest each minute.
Only 5 total minutes!!!!!
Mayhem Moms
No Modification
OR
Every Minute on the Minute for 5 Minutes:
5 – 1-¼ 1 and ¼ Air Squat
10 Crush Grip Dumbbell Bicep Curl