Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 18 (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)
5:00 Clock
20 Calf Raises
15 second Pike Hold or Handstand Hold
10 Prone Y Raises
5 Thread the Needles (each)
5 Push ups to Downward Dog
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Calf Raises
Pike Hold
Handstand Hold
Prone Y Raises
Thread the Needle
Push Up to Downward Dog
()
Bodyweight + Minimal: Jump Rope Skill Work (AMRAP – Rounds and Reps)
This is going to be fun and to get your brain working
AMRAP 7 minutes:
10 Single Unders
..directly into…
10 Single Under Crossovers
Can you go unbroken? If so, add 10 reps to both movements every round.
NOTES:
Watch 6 Minute Tips Video for Crossovers: youtu.be/K6AbWdd8upI?si=kAcZRJSjopE3LJUS
See prep notes for Line Hop Version
Athletes Notes
Score
The score is set up to be rounds + reps. So if you make it to 30 Single unders in the round of 40/40, then your score would be 3+30.
This doesn’t need to be a true “AMRAP”. We don’t need to go crazy trying to get as many rounds/reps and be completely smoked afterwards. Rather treat this as 7 minutes of practice.
Demo Videos
Single Unders + Crossovers – Single Under
Tips and Tricks Video for Crossovers
LINE HOP VERSION
10 Line Hops + 10 Forward and Backward Line Hops
Flow
This is meant to be a fun challenge during your skill work.
With 7 Minutes on the clock, you will work to do 10 Single Unders directly into 10 Crossovers. Once you have mastered that, the next round will be 20 Single Unders diretly into 20 Crossovers.
If you catch on quickly to this, then you will continue to build by 10 each round.
If you are struggling stringing them together, use the 7 minutes to practice. That is what skill work really is meant for. To work towards new skills or improve upon current ones. EMBRACE THE CHALLENGE
Scaled
AMRAP 7 minutes:
10 Step Jacks
..directly into…
10 Object Toe Taps
*add 10 reps to both movements every round
Mayhem Moms
AMRAP 7 minutes:
10 Slow and Controlled Line Hops
..directly into…
10 Skater Side Jumps
Bodyweight Metcon
Bodyweight: Blue Bell (Time)
3 Sets at Moderate Intensity
10 Push Up
into
1 Wall Walk
Into
10 Wall Facing Shoulder Taps (total)
-rest 90 seconds between sets-
Then
3 Sets at Moderate Intensity
15 Towel or Banded Bicep Curls
15 Chair Dips
-rest 90 seconds between sets-
Athletes Notes
Score
Scoring today as total time, including rest. Remember this is a moderate intensity workout
Workout Strategy and Flow
First 3 sets will be a great opportunity to get in some arm / shoulder strength and skill work. With a moderate intensity, we aren’t looking to be super out of breath or moving at a fast pace, rather I want you to focus on quality form while getting in a good sweaty pump.
Complete the 10 Push Ups where you are going to begin your first wall walk. After the 10th push up rep, you will move into your first Wall Walk . Before returning to the starting position of your wall walk you will complete 10 Wall Facing Shoulder Taps (each shoulder tap is 1 rep). Then walk yourself back to the starting position of your wall walk.
Enjoy that rest, shake the shoulders out and mentally prepare to do it again!!!
Once those 3 sets are complete, the second 3 sets will be an arm pump finisher with Towel Bicep Curls OR Banded Bicep Curls and Chair Dip
Definitely want a post-pump flexing picture after this one 😜
Substitution
Part 1 Alternative Options
Option 1: 10 Knee Push Ups into Inchworm to Pike Hold into Pike Shoulder Taps
Option 2: 10 Knee Push Ups into 1 Elevated Box Walks into 10 Elevated Box Shoulder Taps (total)
Option 3: 10 Knee Push Ups into Inchworm to Plank Hold into Plank Shoulder Taps
.
Scaled
3 sets at Moderate Intensity:
10 Elevated Knee Push Ups into Elevated Plank into 10 Elevated Plank Shoulder Taps (total)
then
3 Sets at Moderate Intensity
15 Towel Bicep Curls
15 Wall Tricep Dips
-rest 90 seconds between sets-
Mayhem Moms
3 sets at Moderate Intensity:
10 Knee Push Ups into Inchworm to Pike Hold into Pike Shoulder Taps
then
3 Sets at Moderate Intensity
15 Towel Bicep Curls or Banded Bicep Curls
15 Chair Dip OR Wall Tricep Dips
-rest 90 seconds between sets-
Minimal Metcon
Minimal: Blue Bell (Time)
3 Sets at Moderate Intensity
10 Push Up
into
1 Wall Walk
Into
10 Wall Facing Shoulder Taps (total)
-rest 90 seconds between sets-
Then
3 Sets at Moderate Intensity
15 Crush Grip Dumbbell Bicep Curls
15 Crush Grip Dumbbell Skull Crushers
-rest 90 seconds between sets-
Athletes Notes
Score
Scoring today as total time, including rest. Remember this is a moderate intensity workout
Workout Strategy and Flow
First 3 sets will be a great opportunity to get in some arm / shoulder strength and skill work. With a moderate intensity, we aren’t looking to be super out of breath or moving at a fast pace, rather I want you to focus on quality form while getting in a good sweaty pump.
Complete the 10 Push Ups where you are going to begin your first wall walk. After the 10th push up rep, you will move into your first Wall Walk . Before returning to the starting position of your wall walk you will complete 10 Wall Facing Shoulder Taps (each shoulder tap is 1 rep). Then walk yourself back to the starting position of your wall walk.
Enjoy that rest, shake the shoulders out and mentally prepare to do it again!!!
Once those 3 sets are complete, the second 3 sets will be an arm pump finisher with Crush Grip Dumbbell Bicep Curl and Crush Grip Dumbbell Skull Crusher
Definitely want a post-pump flexing picture after this one 😜
Substitution
Part 1 Alternative Options
Option 1: 10 Knee Push Ups into Inchworm to Pike Hold into Pike Shoulder Taps
Option 2: 10 Knee Push Ups into 1 Elevated Box Walks into 10 Elevated Box Shoulder Taps (total)
Option 3: 10 Knee Push Ups into Inchworm to Plank Hold into Plank Shoulder Taps
Mayhem Moms
3 sets at Moderate Intensity:
10 Knee Push Ups into Inchworm to Pike Hold into Pike Shoulder Taps
then
3 Sets at Moderate Intensity
15 Crush Grip Dumbbell Bicep Curl
15 Crush Grip Dumbbell Skull Crusher
-rest 90 seconds between sets-
Bonus Stretching (No Measure)
2 Rounds:
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose