Crossfit Lillington – Mayhem Affiliate – At Home
Short Warm Up (No Measure)
2 Rounds:
10 Bodyweight Calf Raises
15 seconds of Standing Marches
15 seconds of Butt Kicks
Athletes Notes
Calf Raises
Standing Marches
Butt Kicks
Extended Warm Up and Accessory (Checkmark)
AMRAP 6 Minutes
12 Tibialis Raises
10 Hollow Rocks
8 Adductor Rock Backs (Each)
6 Pause ATG Split Squats* (each) (2 second pause)
4 Broad Jump + Vertical Jump
Athletes Notes
Tibialis Raises
Hollow Rocks
scale to 15 second Boat Hold
Adductor Rockbacks
ATG Split Squat – with 2 second pause in bottom
Broad Jump + Vertical Jump
()
Bodyweight + Minimal: Spooky Scary Skeletons (3 Rounds for time)
3 Sets:
50 Sit Ups
20 Burpee Box Jump Overs (24″/20″)
-rest 2:00 between sets-
Time Cap per set: 5 Minutes
Athletes Notes
IMPORTANT
Time Cap per set is 5 Minutes so you need to select a box height and sit up progression that allows you to complete each set in 5 minutes or less.
Workout Strategy and Flow
We are at the end of our deload week and jumping back into some volume here! Gonna be a fun Saturday.
This is going to be a mental grind of a workout. You must complete all 50 reps of sit ups before moving onto the chunk of burpee box jump overs.
This is a 3 set workout, so be aware of the volume in each movement (150 sit ups, 60 Burpee Box Jump Overs).
Do NOT cut your rest short.
Sit Ups : due to the volume across the entire workout, it may be ideal to go in with a plan for when to take breaks. Perhaps your skill level allows 2 quick sets of 25. Or maybe you need to complete as 20-20-10.
Burpee Box Jump Over : it is so important that you don’t come out too hot here. We need to have a very sustainable pace across the burpee box jump overs. Not only a pace that will sustain us across the 20 reps, but across all 60. We don’t want to go crazy in set 1 and then fall off in sets 2 and 3. The best goal is to stay moving. Lay down, stand up, jump up, step down…repeat.
Substitution
If you don’t have access to a box, you can complete these as Burpee Jumping Lunges (burpee + left leg lunge + right leg lunge).
If you do have access to a box, but don’t feel comfortable jumping…first lower the box height…if still not comfortable then scale to Burpee Box Step Over
Scaled
3 Sets:
50 Quarter Sit Ups
20 Elevated Up Down with Jump
20 Step Up to Surface
-rest 2:00 between sets-
Mayhem Moms
3 Sets:
50 Quarter Sit Ups OR PhysioBall Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
20 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
-rest 2:00 between sets-