Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 9 (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)
Shorter Warm Up (No Measure)
1 Time Through
30 seconds Standing Marches
30 seconds Elbow to Floor with Rotation (left)
30 seconds Elbow to Floor with Rotation (right)
(complete the extended warm up/accessory immediately after this)
Athletes Notes
Marches
Elbow to Floor Stretch with Rotation
Extended Warm Up and Accessory (Checkmark)
AMRAP 7 Minutes
5 Dynamic Squat Stretches
5 Push Ups
10 Alternating Single Leg Glute Bridges
30 second Run
2 Burpee Jumping Air Squat OR 2 Dumbbell Burpee Squat Clean Thrusters (using a lighter weight if you can)
Athletes Notes
Dynamic Squat Stretch
Push Ups
Alternating Single Leg Glute Bridges
Burpee Jumping Air Squats OR Dumbbell Burpee Squat Clean Thruster
Bodyweight Metcon
()
Bodyweight: Complex (4 Rounds for time)
4 Sets:
400m Run
..directly into…
6 Unbroken Burpee Jumping Air Squats
-rest 2:00 between sets-
Athletes Notes
Score
Total Time for each set (Run + Unbroken Complexes)
Workout Strategy and Flow
OOOOH YEAH. Gonna be a fun challenge today. Get ready!!!!
Run: we need to be smart here. We want to go in with a faster pace BUT we need to know that as soon as we hit the final meter, that we are physically and mentally ready to attack the burpee complex. Take a quick breath and then get right to work. Use set 1 to figure out a solid running pace that allows this.
Burpee Jumping Air Squats – you must complete 6 without stopping. This means you cannot rest in the bottom of the burpee. Be fast, be explosive and get ‘er done!!!!
Substitution
Run –> you can either choose to run for 2 minutes (no matter the distance) OR do 2 rounds of 30 second jog, 30 second walk OR if you need to complete 2 minutes of High Knees to Lateral Shuffle
Scaled
4 Sets:
2 minutes of Standing Marches
..directly into…
6 Elevated Up Down with Jump
6 Squat to Chair
-rest 2:00 between sets-
Mayhem Moms
4 Sets:
2 minutes of Controlled High Knees to Lateral Shuffle
..directly into…
6 Modified Burpee Air Squat Combo
-rest 2:00 between sets-
Minimal Metcon
()
Minimal: Dumbbell Complex (4 Rounds for time)
4 Sets:
400m Run
..directly into…
4 Unbroken Dumbbell Burpee Squat Clean Thrusters (2×50/35)
-rest 2:00 between sets-
Athletes Notes
Score
Total Time for each set (Run + Unbroken Complexes)
Workout Strategy and Flow
OOOOH YEAH. Gonna be a good challenge today. Get ready!!!!
Run: we need to be smart here. We want to go in with a faster pace BUT we need to know that as soon as we hit the final meter, that we are physically and mentally ready to attack the dumbbells. Take a quick breath and then get right to work. Use set 1 to figure out a solid running pace that allows this.
Dumbbell Burpee Squat Clean Thruster : if you’ve never done this before, go lighter than what you might think. This is a complex movement of a burpee + squat clean + thruster. It needs to be 1 fluid movement. You will have to do 4 of the movements with no break/ rest. This means you don’t let go of the dumbbells AND you don’t rest on the floor between reps. Challenge yourself here.
Substitution
Run –> you can either choose to run for 2 minutes (no matter the distance) OR do 2 rounds of 30 second jog, 30 second walk OR if you need to complete 2 minutes of High Knees to Lateral Shuffle
Mayhem Moms
4 Sets:
2 minutes of Controlled High Knees to Lateral Shuffle
..directly into…
4 Unbroken Modified Burpee Dumbbell Squat Clean (IF you feel comfortable including the dumbbell thruster portion in there and going overhead, do it….if not just stick to the squat clean only part…no thruster)
-rest 2:00 between sets-
Cool Down (No Measure)
1 Minute Walk
into
:30 Couch Stretch (right)
:30 Couch Stretch (left)
:30 Crossleg Forward Fold (right)
:30 Crossleg Forward Fold (left)
-repeat stretches if you have time-
Athletes Notes
Couch Stretch
Cross Leg Forward Fold