Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 8 (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)
3 Rounds
15 Calf Raises
30 seconds of Wrist Stretches
5 Donkey Kicks (each)
10 Heel Taps (L+R=1)
Athletes Notes
Calf Raises
Wrist Stretches
Donkey Kick
Heel Taps
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
60 second Wall Sit
-rest 60 seconds between sets-
Athletes Notes
Demo Video
Wall Sit
Flow
0:00 – 1:00 Hold Wall Sit
1:00 – 2:00 Rest
2:00 – 3:00 Hold Wall Sit
3:00 – 4:00 Rest
4:00 – 5:00 Hold Wall Sit
Scaled
2 Options
1) 3 sets:
30 second Wall Sit
-rest 60 seconds between sets-
OR
2) 3 sets:
60 second 45 Degree Wall Sit
-rest 60 seconds between sets-
Mayhem Moms
No modification
Bodyweight: “The Simple Bare Necessities” (4 Rounds for reps)
Tabatas
8 Sets: (20 seconds on, 10 seconds off)
Line Hops
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Towel Rows or Banded Bent Over Rows or Kipping Pull ups
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Mountain Climber
Athletes Notes
Score
Set 1: total # of Line Hops
Set 2: total # of bear crawl shoulder taps (L+R=1)
Set 3: total # of rows
Set 4: total # of mountain climbers (L+R=1)
Workout Strategy and Flow
Alright, the main goal of today is to always stay moving during the 20 seconds of work and ONLY rest during your 10 second windows and 30 second transition/rest period.
This will be a fun and sweaty way to get in a shoulder/arm and core pump. HAVE FUN.
Line Hops
Bear Crawl Shoulder Taps
Towel Rows or Banded Bent Over Row or Kipping Pull Up
Mountain Climber
FUN RECOMMENDATION FOR TABATAS
Complete each of these tabatas by following along to the Tabata Song – Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 30 seconds between tabatas when changing to the next song 🙂
FLOW
0:00 – 0:20 Line Hops
0:20 – 0:30 Rest
0:30 – 0:50 Line Hops
0:50 – 1:00 Rest
1:00 – 1:20 Line Hops
1:20 – 1:30 Rest
1:30 – 1:50 Line Hops
1:50 – 2:00 Rest
2:00 – 2:20 Line Hops
2:20 – 2:30 Rest
2:30 – 2:50 Line Hops
2:50 – 3:00 Rest
3:00 – 3:20 Line Hops
3:20 – 3:30 Rest
3:30 – 3:50 Line Hops
3:50 – 4:00 Rest
4:00 – 4:30 Completely Rest
4:30 – 8:30 Do the tabatas for Bear Crawl Shoulder Taps
8:30 – 9:00 Completely rest
9:00 – 13:00 Do the tabatas for Towel Rows
13:00 – 13:30 Completely Rest
13:30 – 17:30 Do the tabatas for Mountain Climbers
Scaled/Mayhem Moms
Tabatas
8 sets: (20 seconds on; 10 seconds off)
Object Toe Taps or Slow and Controlled Line Hops
-rest 30 seconds
8 sets: (20 seconds on; 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Towel Rows
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Elevated Mountain Climber
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
60 second Dumbbell Wall Sit
-rest 60 seconds between sets-
Athletes Notes
Demo Video
Dumbbell Wall Sit
Flow
0:00 – 1:00 Hold Dumbbell Wall Sit
1:00 – 2:00 Rest
2:00 – 3:00 Hold Dumbbell Wall Sit
3:00 – 4:00 Rest
4:00 – 5:00 Hold Dumbbell Wall Sit
Mayhem Moms
Scale to bodyweight option if needed
Minimal: “The Simple Bare Necessities” (4 Rounds for reps)
Tabatas
8 Sets: (20 seconds on, 10 seconds off)
Single Under Crossovers
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Crush Grip Dumbbell Bent Over Rows (50/35)
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Mountain Climbers
Athletes Notes
Score
Set 1: total # of Single Under Crossovers
Set 2: total # of bear crawl shoulder taps (L+R=1)
Set 3: total # of rows
Set 4: total # of mountain climbers (L+R=1)
Workout Strategy and Flow
Alright, the main goal of today is to always stay moving during the 20 seconds of work and ONLY rest during your 10 second windows and 30 second transition/rest period.
This is a great opportunity to work on your crossover skill.
This will be a fun and sweaty way to get in a shoulder/arm and core pump. HAVE FUN.
Crossovers – Single Under
Bear Crawl Shoulder Taps
Crush Grip Dumbbell Bent Over Row
Mountain Climber
FUN RECOMMENDATION FOR TABATAS
Complete each of these tabatas by following along to the Tabata Song – Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 30 seconds between tabatas when changing to the next song 🙂
FLOW
0:00 – 0:20 Single Under Crossovers
0:20 – 0:30 Rest
0:30 – 0:50 Single Under Crossovers
0:50 – 1:00 Rest
1:00 – 1:20 Single Under Crossovers
1:20 – 1:30 Rest
1:30 – 1:50 Single Under Crossovers
1:50 – 2:00 Rest
2:00 – 2:20 Single Under Crossovers
2:20 – 2:30 Rest
2:30 – 2:50 Single Under Crossovers
2:50 – 3:00 Rest
3:00 – 3:20 Single Under Crossovers
3:20 – 3:30 Rest
3:30 – 3:50 Single Under Crossovers
3:50 – 4:00 Rest
4:00 – 4:30 Completely Rest
4:30 – 8:30 Do the tabatas for Bear Crawl Shoulder Taps
8:30 – 9:00 Completely rest
9:00 – 13:00 Do the tabatas for Crush Grip Dumbbell Bent Over Rows
13:00 – 13:30 Completely Rest
13:30 – 17:30 Do the tabatas for Mountain Climbers
Mayhem Moms
Tabatas
8 sets: (20 seconds on; 10 seconds off)
Slow and Controlled Line Hops
-rest 30 seconds
8 sets: (20 seconds on; 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Crush Grip Dumbbell Bent Over Row
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Elevated Mountain Climber