Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 4 (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
10 Reverse Snow Angels
10 Alternating Scorpion Stretch (with 2 second pause)
10 Scap Only Push Ups
3 Push Up to Downward Dog
3 Pike Push Ups or Pike Shoulder Taps (L+R=1)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scorpion Stretch
Scap Only Push Up
Push Up to Downward Dog
Pike Push Up OR Pike Shoulder Taps
Bodyweight Metcon
()
Bodyweight: Jeopardy! (Time)
*Complete at a Moderate Intensity
3 sets
20 Push Ups (RX+: 10 Archer Push Ups per side)
30 second Superman Hold
-rest 1:30 between sets-
-directly into-
3 sets
12 Pike Push Ups or 20 Kipping Handstand Push ups
30 second Wall Sit Hold
-rest 1:30 between sets-
-directly into-
For Time:
50 Sit Ups
50 Russian Twists (L+R=1)
50 second Hollow Hold
Score = total time, including rest
Athletes Notes
Scoring
Score = total time, including rest
In the comment box of your results, put any modifications you made and the time it took you to complete the core finisher.
Workout Strategy and Flow
Fun opportunity to get in an upper body pump and a core burner to finish.
Remember this should be completed at a moderate intensity. This means a pace that allows for you to move steady, get a good sweat, but still have focus on quality movement!! That doesn’t mean there won’t be a challenge, it just means you shouldn’t be super out of breath doing today’s workout.
DEMO VIDEOS
Push Ups // (RX+ Option: Archer Push Ups )
Superman Hold
Pike Push Up or Kipping Handstand Push Up
Wall Sit
Sit Ups
Russian Twists
Hollow Hold
FLOW
20 Push Ups, 30 second Superman Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
12 Pike Push Ups, 30 second Wall Sit Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
For Time: 50 Sit Ups, 50 Russian Twists (L+R=1). 50 second Hollow Hold
Substitutions
Push Ups –> Knee Push Ups OR Incline Push Ups
Pike Push Ups –> 20 Crush Grip Object Strict Press OR 12 Pike Shoulder Taps (L+R=1)
Wall Sit Hold –> Wall Sit Hold at 45 degree angle
Hollow Hold –> Boat Hold
Scaled
*Complete at a Moderate Intensity
3 sets
20 Elevated Knee Push Ups
20 – 30 second Superman Hold
-rest 1:30 between sets-
-directly into-
3 sets
20 Crush Grip Object Strict Press
30 second Wall Sit Hold at 45 degree angle
-rest 1:30 between sets-
-directly into-
For Time:
50 Quarter Sit Ups or PhysioBall Sit Ups
50 Heel Taps (L+R=1)
50 second Boat Hold
Mayhem Moms
*Complete at a Moderate Intensity
3 sets:
20 Knee Push Ups OR Incline Push Ups
15 second Bird Dog Hold (each)
-rest 1:30 between sets-
-directly into-
3 sets:
12 Pike Push Up OR Pike Shoulder Taps (L+R=1)
30 second Wall Sit
-rest 1:30 between sets-
-directly into-
For Time:
50 Quarter Sit Ups or PhysioBall Sit Ups
50 Heel Taps (L+R=1)
50 second Boat Hold
Minimal Metcon
()
Minimal: Jeopardy! (Time)
*Complete at a Moderate Intensity
3 sets:
10 Single Arm Dumbbell Floor Press (left) (50/35)
10 Single Arm Dumbbell Floor Press (right) (50/35)
30 second Superman Hold
-rest 1:30 between sets-
-directly into-
3 sets:
10 Single Arm Dumbbell Push Press (left) (50/35)
10 Single Arm Dumbbell Push Press (right) (50/35)
30 second Wall Sit Hold
-rest 1:30 between sets-
-directly into-
For Time:
50 Sit Ups
50 Russian Twists (L+R=1)
50 second Hollow Hold
Score = total time, including rest
Athletes Notes
Scoring
Score = total time, including rest
In the comment box of your results, put any modifications you made and the time it took you to complete the core finisher.
Workout Strategy and Flow
Fun opportunity to get in an upper body pump and a core burner to finish.
Remember this should be completed at a moderate intensity. This means a pace that allows for you to move steady, get a good sweat, but still have focus on quality movement!! That doesn’t mean there won’t be a challenge, it just means you shouldn’t be super out of breath doing today’s workout.
DEMO VIDEOS
Single Arm Dumbbell Floor Press
Superman Hold
Single Dumbbell Push Press
Wall Sit
Sit Ups
Russian Twists
Hollow Hold
FLOW
10 Single Arm Dumbbell Floor Press (left) 10 Single Arm Dumbbell Floor Press (right), 30 second Superman Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
10 Single Arm Dumbbell Push Press (left), 10 Single Arm Dumbbell Push Press (right), 30 second Wall Sit Hold
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
-rest 1:30-
For Time: 50 Sit Ups, 50 Russian Twists (L+R=1). 50 second Hollow Hold
Substitutions
Wall Sit Hold –> Wall Sit Hold at 45 degree angle
Hollow Hold –> Boat Hold
Mayhem Moms
*Complete at a Moderate Intensity
3 sets:
10 Single Arm Dumbbell Floor Press (left) – complete at an incline if needed
10 Single Arm Dumbbell Floor Press (right) – complete at an incline if needed
15 second Bird Dog Hold (each)
-rest 1:30 between sets-
-directly into-
3 sets:
10 Single Dumbbell Push Press (left) – complete as strict press if needed
10 Single Dumbbell Push Press (right) – complete as strict press if needed
30 second Wall Sit
-rest 1:30 between sets-
-directly into-
For Time:
50 Quarter Sit Ups or PhysioBall Sit Ups
50 Heel Taps (L+R=1)
50 second Boat Hold
Bonus Stretching (No Measure)
2 Rounds:
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose