Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 14 (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
16 Reverse Snow Angels
4 Slow Cat Cow
4 Dynamic Squat Stretches
8 Bodyweight Walking Lunges
…into….
2 Rounds:
4 Air Squats
2 Burpees
4 Single Dumbbell Push Press into 2 Single Dumbbell Overhead Walking Lunges (Each – Minimal Only)
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Cat Cow
Dynamic Squat Stretch
Air Squats
Burpee Variations
Bodyweight Walking Lunge
Bodyweight + Minimal: Strength (Checkmark)
3 Rounds
10 second top of push up hold
10 second bottom of push up hold
10 second top of push up hold
30 seconds rest
Score = emoji
Athletes Notes
Demo Video
Bottom of Push Up Hold
Top of Push Up Hold AKA High Plank Hold
Should not have a break / rest until the 30 second rest window.
Flow
0:00 – 0:10 top of Push Up Hold (aka High Plank)
0:10 – 0:20 bottom of Push Up Hold
0:20 – 0:30 top of Push Up Hold (aka High Plank)
0:30 – 1:00 rest
1:00 – 1:10 top of Push Up Hold (aka High Plank)
1:10 – 1:20 bottom of Push Up Hold
1:20 – 1:30 top of Push Up Hold (aka High Plank)
1:30 – 2:00 rest
2:00 – 2:10 top of Push Up Hold (aka High Plank)
2:10 – 2:20 bottom of Push Up Hold
2:20 – 2:30 top of Push Up Hold (aka High Plank)
Substitution
If needed complete the top of the push up hold (aka high plank) on your knees as a Kneeling High Plank
If the bottom of the push up hold is too difficult, you can switch to Bottom of Push Up Hold – on your knees
Scaled
3 Rounds
30 second Kneeling High Plank
30 second rest
Mayhem Moms
3 rounds
10 second Top of Push Up Hold AKA High Plank Hold or Kneeling High Plank
10 second Bottom of Push Up Hold – on your knees
10 second Top of Push Up Hold AKA High Plank Hold or Kneeling High Plank
30 seconds Rest
Bodyweight Metcon
()
Bodyweight: Häagen-Dazs (5 Rounds for time)
5 sets:
20 Air Squats
12 Lateral Burpees over the Line
10 Single Arm Overhead Bodyweight Walking Lunges (each)
-rest 90 seconds between sets-
Time Cap per set: 2:30 minutes
Athletes Notes
Score
We are scoring the time it takes us to complete each set. Aiming for under 2:30 each set!!
Workout Strategy and Flow
Woohoo, sweaty full body workout. LET’S GO. Gonna be a great way to start our week.
Air Squats : These are at the beginning of the set so you should feel “fresh” attacking these.
Lateral Burpee over the line : stay low when jumping over. You don’t have to stand up all the way. Breathe at the bottom of the burpee and focus on staying moving.
Bodyweight Walking Lunge Arms Extended Overhead : Just ONE single arm extended overhead at a time. Even though you don’t have weight overhead, act as though you do. Focus on having strong shoulder position and keeping your arm close to your head in a stacked position.
Backpack Option
5 sets:
20 Backpack Back Squat
12 Backpack Lateral Burpees
20 Backpack Overhead Lunge
-rest 90 seconds between sets-
Scaled
5 sets:
20 Squat to Chair
12 Elevated Up Down with Jump
20 Wall Assisted Step Back Lunges
-rest 90 seconds between sets-
Mayhem Moms
5 Sets
20 Air Squats
12 Modified Burpee
10 Bodyweight Walking Lunge Single Arm Extended Overhead (each)
-rest 90 seconds between sets-
Minimal Metcon
()
Minimal: Häagen-Dazs (5 Rounds for time)
5 Sets
10 Alternating Dumbbell Squat Cleans (50/35)
12 Lateral Burpees over the Dumbbell
10 Single Dumbbell Overhead Walking Lunges (each) (50/35)
-rest 90 seconds between sets-
Time Cap per set: 2:30 minutes
Athletes Notes
Score
We are scoring the time it takes us to complete each set. Aiming for under 2:30 each set!!
Workout Strategy and Flow
Woohoo, sweaty full body workout. LET’S GO. Gonna be a great way to start our week.
Alternating Dumbbell Squat Cleans : use your hips and be explosive. These are at the beginning of the set so you should feel “fresh” attacking these.
Dumbbell Lateral Burpees : stay low when jumping over. You don’t have to stand up all the way. Breathe at the bottom of the burpee and focus on staying moving.
Single Dumbbell Overhead Walking Lunge : these are going to likely be the most challenging part of this workout, especially with it being at the end of each set. Select a weight that allows for 10 unbroken on one side. Focus on having strong shoulder position and keeping your arm close to your head in a stacked position.
Substitution
If the overhead walking lunges are extremely difficult, FIRST lower the weight and attempt them. If there is still a mobility or range of motion problem preventing you from completing these THEN you can scale to 10 Single Dumbbell Front Rack Lunges (each)
Mayhem Moms
5 Sets
10 Alternating Dumbbell Squat Cleans
12 Modified Burpee
10 Single Dumbbell Front Rack Lunges (each)
-rest 90 seconds between sets-
Bonus Stretching (No Measure)
:30 Leaning Tricep Stretch
:30 Bicep Wall Stretch (each)
1:00 Leaning Child’s Pose
1:00 Seal Stretch
Athletes Notes
Leaning Tricep Stretch
Bicep Wall Stretch
Leaning Child’s Pose
Seal Stretch