Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 10 (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)
2 Rounds
10 Front to Back Leg Swings (each)
10 Cat Cows
5 Thread the Needle (each)
5 Samson Lunges (each)
Athletes Notes
Front to Back Leg Swings
Cat Cow
Thread the Needle
Samson Lunge Stretches
How to Approach Today: Easy Pace (No Measure)
*Move at a casual pace and use this as a recovery day. If you haven’t worked out hard this week, you can either go back and complete a different workout this week OR choose to “go hard” in this workout.
Bodyweight Metcon
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Bodyweight: Baloo the Bear (Checkmark)
15 Minute AMRAP at easy pace
10 Box Jumps (24”/20”)
20 Glute Bridges
30 second Object Farmer Carry Hold or Pull up Bar Dead Hang
40 Flutter Kicks (total)
Score = Emoji, not keeping track of rounds/reps since this is easy pace!
Athletes Notes
Score
Score = Emoji, not keeping track of rounds/reps since this is easy pace!
Workout Strategy and Flow
AMAZING JOB THIS WEEK CREW. We have another Thursday workout that is intentionally written to be at an easy pace. If you haven’t done much this week, I encourage you to either flip back this week and complete one of the other M30 workouts or you can attack this workout at a more challenging pace
Demo Videos
Box Jump
Glute Bridges
Object Farmers Hold OR Pull Up Bar Dead Hang
Flutter Kicks
Substitution
If you don’t have access to a box, complete as Tuck Jumps or Modified Tuck Jump
M30 Scaled
15 Minute AMRAP at easy pace
10 Step Up to Surface
15 Glute Bridges
30 second Knee Plank
20 Seated Toe Taps
Mayhem Moms
15 Minute AMRAP at easy pace
10 Modified Tuck Jump
20 Glute Bridges
30 second Dumbbell Farmers Carry Hold
40 Heel Taps (total)
Minimal Metcon
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Minimal: Baloo the Bear (Checkmark)
15 Minute AMRAP at easy pace
10 Box Jumps (24”/20”)
20 Single Arm Dumbbell Swing (to eye level) (50/35) (10 left, then 10 right)
30 second Farmers Carry Hold (2×50/35)
40 Dumbbell Flutter Kicks (total)
Score = Emoji, not keeping track of rounds/reps since this is easy pace!
Athletes Notes
Score
Score = Emoji, not keeping track of rounds/reps since this is easy pace!
Workout Strategy and Flow
AMAZING JOB THIS WEEK CREW. We have another Thursday workout that is intentionally written to be at an easy pace. If you haven’t done much this week, I encourage you to either flip back this week and complete one of the other M30 workouts or you can attack this workout at a more challenging pace
Demo Videos
Box Jump
Single Arm Dumbbell Swing – this is only going to eye/shoulder level NOT overhead. Complete all 10 in 1 hand before switching to the other
Dumbbell Farmers Carry Hold
Single Dumbbell Flutter Kicks – Holding the Dumbbell similar to how this backpack is held
Substitution
If you don’t have access to a box, complete as Tuck Jumps or Modified Tuck Jump
If you need to scale the flutter kicks to no weight, please do so!!!
Mayhem Moms
15 Minute AMRAP at easy pace
10 Modified Tuck Jump
20 Single Arm Dumbbell Swing (to eye level) (10 left, then 10 right)
30 second Dumbbell Farmers Carry Hold
40 Heel Taps (total)
Longer Cool Down (No Measure)
1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 Bottom of the Squat Hold
1:00 Pancake Stretch
Athletes Notes
Pancake Stretch
Lunge Elbow to Floor Stretch with rotation
Downward Dog to Upward Dog Transitions
Bottom of the Squat Hold