Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 rounds:
20 Line Hops or Single Unders
10 Cat Cows
20 second Hollow Hold or Boat Hold
Athletes Notes
Line Hops or Single Unders
Cat Cow
Hollow Hold or Boat Hold
()
Bodyweight + Minimal: Strength (Checkmark)
3 sets:
10 Slow Reverse Snow Angels
10 Supermans
20 second Copenhagen Hold (left)
20 second Copenhagen Hold (right)
-rest 1:30 between sets-
Athletes Notes
Demo Videos
Reverse Snow Angels
Supermans
Full Copenhagen Plank
scale to Half Copenhagen Plank if needed
If still unable to do then scale to Side Plank
Flow
10 Slow Reverse Snow Angels, 10 Supermans, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right)
-rest 1:30-
10 Slow Reverse Snow Angels, 10 Supermans, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right)
-rest 1:30-
10 Slow Reverse Snow Angels, 10 Supermans, 20 second Copenhagen Hold (left), 20 second Copenhagen Hold (right)
Scaled
3 sets:
10 Reverse Snow Angels
10 Supermans
20 second Side Plank (left)
20 second Side Plank (right)
-rest 1:30 between sets-
Mayhem Moms
3 sets:
10 Shoulder Swimmers
10 Alternating Birddog
20 second Copenhagen Plank (left)
20 second Copenhagen Plank (right)
-rest 1:30 between sets-
*scale to Half Copenhagen Plank if needed. If still unable to do then scale to Side Plank
Bodyweight: Thriller (Checkmark)
EMOM 10 Minutes
Minute 1: 60 Forward and Backward Line Hops
Minute 2: 12 Towel Rows or Banded Bent Over Rows or 6 Chin Ups
Athletes Notes
Workout Strategy and Flow
This is gonna start to get grippy. So be prepared for that!!!
Forward and Backward Line Hops – this may be a challenge if you aren’t used to this direction of line hops.
Towel Rows OR Banded Bent Over Row OR Chin Ups
We have no rest minute, so the only rest we get is the built in rest within the minute. Move steady and with purpose each minute and soak up that rest.
FLOW
0:00 – 1:00: 60 Forward/Backward Line Hops
1:00 – 2:00: 12 Towel Rows
2:00 – 3:00: 60 Forward/Backward Line Hops
3:00 – 4:00: 12 Towel Rows
4:00 – 5:00: 60 Forward/Backward Line Hops
5:00 – 6:00: 12 Towel Rows
6:00 – 7:00: 60 Forward/Backward Line Hops
7:00 – 8:00: 12 Towel Rows
8:00 – 9:00: 60 Forward/Backward Line Hops
9:00 – 10:00: 12 Towel Rows
M30 Scaled
EMOM 10 Minutes
Minute 1: 60 Object Toe Taps
Minute 2: 12 Towel Rows OR Banded Bent Over Row
Mayhem Moms
EMOM 10 Minutes
Minute 1: 60 Slow and Controlled Line Hops
Minute 2: 12 Towel Rows OR Banded Bent Over Row
Minimal: Thriller (Checkmark)
EMOM 10 Minutes
Minute 1: 60 Double Unders
Minute 2: 12 Supinated Dumbbell Bent Over Row (2×50/35)
Athletes Notes
Workout Strategy and Flow
This is gonna start to get grippy. So be prepared for that!!!
Double Unders – this is a good emom to practice Double Unders. But if you trip more than 2 times in the minute, switch to single unders
Double Dumbbell Supinated Bent Over Rows – remember this means our palms are facing us and we will feel this a bit more in our biceps.
We have no rest minute, so the only rest we get is the built in rest within the minute. Move steady and with purpose each minute and soak up that rest.
FLOW
0:00 – 1:00: 60 Double Unders
1:00 – 2:00: 12 Supinated Dumbbell Bent Over Row
2:00 – 3:00: 60 Double Unders
3:00 – 4:00: 12 Supinated Dumbbell Bent Over Row
4:00 – 5:00: 60 Double Unders
5:00 – 6:00: 12 Supinated Dumbbell Bent Over Row
6:00 – 7:00: 60 Double Unders
7:00 – 8:00: 12 Supinated Dumbbell Bent Over Row
8:00 – 9:00: 60 Double Unders
9:00 – 10:00: 12 Supinated Dumbbell Bent Over Row
Substitution
Double Unders –> 90 Single Unders
Mayhem Moms
EMOM 10 Minutes
Minute 1: 60 Slow and Controlled Line Hops
Minute 2: 12 Double Dumbbell Supinated Bent Over Rows
Bonus Stretching (No Measure)
:30 Wrist Stretches
:30 Leaning Child’s Pose
:30 Calf Stretch (left)
:30 Calf Stretch (right)
Athletes Notes
Wrist Stretches
Leaning Child’s Pose