Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 15 (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)
4:00 Clock:
20 Tibialis Raises
5 Hamstring Scoop Stretches (each)
5 Elbow to Floor with Rotation (each)
20 second Line Hops or Single Unders
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries
Hamstring Scoop Stretch
Elbow to Floor Stretch with Rotation
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Bodyweight Metcon
Bodyweight: Ben & Jerry’s (3 Rounds for reps)
EMOM 20 Minutes:
Minute 1: Max Sit Ups
Minute 2: Max Object Front Carry Marches or Forearm Plank Knee to Elbow
Minute 3: Max Line Hops
Minute 4: Rest
Athletes Notes
Score
Set 1: total # of sit ups
Set 2: total # of front rack marches (L+R=1)
Set 3: total # of double unders
Workout Strategy and Flow
Simple. Start a 20 minute clock. Every minute on the minute, you have something to get to work on.
Recommendation: work for 50-55 seconds and use final 5-10 seconds to transition to next movement
Sit Ups : if you feel confident in this movement, push the pace and aim for a high score you can consistently hit. If sit ups are something you’re working on, make it your goal to stay moving for the whole 50 seconds…don’t worry about the number.
Object Front Rack Marches : keep your ribs pinned down with your core braced. Focus on good posture as your hold those dumbbells in the front rack position with your upper back engaged OR if no access to objects complete as Plank Knee to Elbows .
Line Hops : this is a great opportunity to put to practice the skill work we have been doing and get more reps in on our line hops!!
Backpack Option
EMOM 20 Minutes:
Minute 1: Max Backpack Sit Up
Minute 2: Max Backpack Front Rack Marches
Minute 3: Max Hops over the Backpack
Minute 4: Rest
Scaled
EMOM 20 Minutes:
Minute 1: Max Quarter Sit Ups
Minute 2: Max Elevated Mountain Climbers
Minute 3: Max Object Toe Taps
Minute 4: Rest
Mayhem Moms
EMOM 20 Minutes:
Minute 1: Max Quarter Sit Ups or Modified Flutter Kick
Minute 2: Max Modified Mountain Climber
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest
Minimal Metcon
Minimal: Ben & Jerry’s (3 Rounds for reps)
EMOM 20 Minutes:
Minute 1: Max Sit Ups
Minute 2: Max Dumbbell Front Rack Carry Marches (L+R=1)
Minute 3: Max Double Unders
Minute 4: Rest
Athletes Notes
Score
Set 1: total # of sit ups
Set 2: total # of front rack marches (L+R=1)
Set 3: total # of double unders
Workout Strategy and Flow
Simple. Start a 20 minute clock. Every minute on the minute, you have something to get to work on.
Recommendation: work for 50-55 seconds and use final 5-10 seconds to transition to next movement
Sit Ups : if you feel confident in this movement, push the pace and aim for a high score you can consistently hit. If sit ups are something you’re working on, make it your goal to stay moving for the whole 50 seconds…don’t worry about the number.
Dumbbell Front Rack Marches : keep your ribs pinned down with your core braced. Focus on good posture as your hold those dumbbells in the front rack position with your upper back engaged.
Double Unders : this is a great opportunity to put to practice the skill work we have been doing and get more reps in on our double unders!!
Substitution
If you don’t have double unders yet, scale to either Crossovers – Single Under OR Single Unders
Mayhem Moms
EMOM 20 Minutes:
Minute 1: Max Quarter Sit Ups or Modified Flutter Kick
Minute 2: Max Dumbbell Front Rack Marches (L+R=1) OR Modified Mountain Climber
Minute 3: Max Slow and Controlled Line Hops
Minute 4: Rest