Crossfit Lillington – Mayhem Affiliate – At Home
October 31 Miles Challenge – Day 26 (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
5 Thread the Needle (each)
5 Elbow to Floor Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
Athletes Notes
Thread the Needle
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
6 Bodyweight Single Arm Overhead Static Lunges (each)
12 Deadbug Floor Angels
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Single Arm Overhead Static Lunges – these are going to challenge your single leg strength, shoulder stability, core, balance, coordination, etc. They will not have weight BUT pretend that you have a glass of water in your hand that you don’t want to spill! Be intentional with your movement.
Dead Bug Floor Angel – use this as an additional shoulder and core warm up for the metcon 🙂 Slow and steady!
Flow
6 Bodyweight Single Arm Overhead Static Lunges (left), 6 Bodyweight Single Arm Overhead Static Lunges (right), 12 Deadbug Floor Angels
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
Scaled and Mayhem Moms
If needed, change to Static Lunge – split squat on ground OR Wall Assisted Split Squats
Bodyweight: Trick or Treating (3 Rounds for reps)
EMOM 16 Minutes
Minute 1: Max Burpees
Minute 2: Max Bodyweight Walking Lunges
Minute 3: Max Alternating Single Leg RDLs
Minute 4: Rest
Athletes Notes
Scoring
Set 1 Score Section : total # of reps for Burpees
Set 2 Score Section: total # of reps for Bodyweight Walking Lunges
Set 3 Score Section: total # of reps for Single Leg RDLs
Workout Strategy and Flow
Make it your goal to move for 50-55 seconds each minute and use the 5-10 seconds at the end for rest transition.
Aim not to fully rest until the 4th minute where you get the entire minute for rest.
AIM TO BE CONSISTENT!!! Don’t come out so hot in round 1 that you drop off in the rest of the rounds. Whatever # you get in round 1 for each movement, make it a goal to get that same # each time or maybe 1-2 reps more.
Burpees : typical burpees! Lay down, stand up, jump. 🙂
Bodyweight Walking Lunge : lightly tap that back knee to the ground and stand tall as you move into the next rep
Bodyweight Single Leg RDL : balance will be key here. Don’t go so fast that you throw yourself off.
Scaled
EMOM 16 Minutes
Minute 1: Max Elevated Up Downs with NO Jump
Minute 2: Max Wall Assisted Step Back Lunges
Minute 3: Max Wall Assisted Single Leg RDL
Minute 4: Rest
Mayhem Moms
EMOM 16 Minutes
Minute 1: Max Modified Burpee
Minute 2: Max Bodyweight Walking Lunge OR Lunge to Hip Extension
Minute 3: Max Alternating Bodyweight Single Leg RDL or Wall Assisted Single Leg RDL
Minute 4: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets
6 Single Dumbbell Overhead Static Lunges (each)
12 Deadbug Floor Angels
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Single Dumbbell Overhead Static Lunges – these are going to challenge your single leg strength, shoulder stability, core, balance, coordination, etc.
Be VERY confident with the weight you select. Increase in weight each set if able to.
Dead Bug Floor Angel – use this as an additional shoulder and core warm up for the metcon 🙂 Slow and steady!
Flow
6 Single Dumbbell Overhead Static Lunges (left), 6 Single Dumbbell Overhead Static Lunges (right), 12 Deadbug Floor Angels
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
Mayhem Moms
Drop Dumbbell down to shoulder and perform as 6 Dumbbell Split Lunge (each)
Minimal: Trick or Treating (3 Rounds for reps)
EMOM 16 Minutes
Minute 1: Max Burpees
Minute 2: Max Bodyweight Walking Lunges
Minute 3: Max Alternating Dumbbell Power Cleans (50/35)
Minute 4: Rest
Athletes Notes
Scoring
Set 1 Score Section : total # of reps for Burpees
Set 2 Score Section: total # of reps for Bodyweight Walking Lunges
Set 3 Score Section: total # of reps for Alternating Dumbbell Power Cleans
Workout Strategy and Flow
Make it your goal to move for 50-55 seconds each minute and use the 5-10 seconds at the end for rest transition.
Aim not to fully rest until the 4th minute where you get the entire minute for rest.
AIM TO BE CONSISTENT!!! Don’t come out so hot in round 1 that you drop off in the rest of the rounds. Whatever # you get in round 1 for each movement, make it a goal to get that same # each time or maybe 1-2 reps more.
Burpees : typical burpees! Lay down, stand up, jump. 🙂
Bodyweight Walking Lunge : lightly tap that back knee to the ground and stand tall as you move into the next rep
Single Dumbbell Power Cleans – these are alternating every rep. Be explosive getting that dumbbell from the ground to the shoulder every rep. Quick transition from one hand to the other
Mayhem Moms
EMOM 16 Minutes
Minute 1: Max Modified Burpee
Minute 2: Max Bodyweight Walking Lunge OR Lunge to Hip Extension
Minute 3: Max Single Dumbbell Power Cleans
Minute 4: Rest