Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 17 (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
10 Crossbody Arm Swings
10 Bird Dogs
5 Samson Lunges (each)
Athletes Notes
Crossbody Arm Swings
Birddog
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.
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Bodyweight + Minimal: Breyer’s (Checkmark)
6 Sets at an Easy pace
30 seconds of Box Step Ups (24”/20”)
30 second Hollow Hold
30 seconds of No Push Up Burpees
30 seconds of Heel Taps
-rest 60 seconds between sets-
Score = emoji
Athletes Notes
Score
We are not keeping score of reps today. Just focus on moving easy. Score with an emoji of choice
Workout Strategy and Flow
We are getting after an easy paced workout today. We have had some awesome higher intensity workouts this week, so we are giving our body a bit of a rest today by pulling back the intensity.
If this is your first workout of the week, you can still attack this workout at a higher intensity OR flip back to a different workout in M30 from this week.
Box Step Up
Hollow Hold
No Push Up Burpee
Heel Taps
Substitution
If you don’t have access to a box, complete 30 seconds of Lunge to Hip Extension (alternating legs each rep)
Hollow Hold Scaling Progressions
Scaled
6 Sets at an Easy pace
30 seconds of Step Up to Surface
30 second Boat Hold
30 seconds of Elevated Up Downs with NO Jump
30 seconds of Heel Taps
-rest 60 seconds between sets-
Mayhem Moms
6 Sets at an Easy pace
30 seconds of Box Step Up OR Lunge to Hip Extension
30 second Boat Hold
30 seconds of No Push Up Burpee
30 seconds of Heel Taps
-rest 60 seconds between sets-
Longer Cool Down (No Measure)
2 Rounds:
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes
Wrist Stretches
Lying Glute Stretch
Pancake Stretch