Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 Line Hops or Single Unders
10 Cat Cows
10 Glute Bridges
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 second Active Deadhang on Rig + 5 Hanging Shrugs
Athletes Notes
Line Hops
Single Unders
Cat Cow \
Glute Bridges
Single Arm Towel Row
Banded Single Arm Bent Over Rows
Bent Over Single Arm Row
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
3 Sets:
12 Pause Single Arm Towel or Banded Rows (each) OR 6 Pause Chin Ups*
-rest 1:30 between sets-
*2 second pause at top of each rep
Score with either “towel” “band” or “chin up”
Athletes Notes
Note
Upper Pulling Strength is another focus areas of this cycle. You can expect to see variations of different styles of pulling with pauses and tempo 🙂
Demo Videos
Single Arm Towel Row OR Single Arm Banded Row – seated or standing
2 second pause at top of each rep
If you have the skill, you can also complete as Pause Chin Ups
Can also scale to Single Arm Object Rows if you prefer
Flow
12 Pause Single Arm Towel Rows (left) then 12 Pause Single Arm Towel Rows (right)
-rest 1:30-
12 Pause Single Arm Towel Rows (left) then 12 Pause Single Arm Towel Rows (right)
-rest 1:30-
12 Pause Single Arm Towel Rows (left) then 12 Pause Single Arm Towel Rows (right)
Scaled or Mayhem Moms
No modification!
Bodyweight: Grown Ups (Time)
3 Rounds
100 Line Hops
30 Strict Sit Ups
30 Air Squats
Athletes Notes
Workout Strategy and Flow
No built in rest in this workout. 3 rounds straight through.
Line Hops – keep your mind focused. Try to only take 1-2 breaks max within the 100 reps.
Strict Sit Up – these are challenging. Remember arms are crossed and legs are straight. NO momentum is being used. All core.
Air Squats – steady!!! I believe you can do 30 reps without stopping. If that is a stretch, take a planned break at 15 for a quick leg shake out before continuing to final 15.
Substitution
Strict Sit Ups –> try to do a challenging version of a sit up for you. Maybe that is Straight Leg Situp , maybe that is Sit Ups
Backpack Option
3 Rounds
100 Hops over the Backpack
30 Backpack Sit Up
30 Backpack Back Squat
Scaled
3 Rounds
100 Object Toe Taps OR Step Jacks
30 Quarter Sit Ups
30 Squat to Chair
Mayhem Moms
3 Rounds
100 Slow and Controlled Line Hops
30 PhysioBall Sit Ups OR Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
30 Air Squats
Minimal Metcon
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Minimal: Strength (3 Rounds for weight)
3 Sets:
12 Pause Single Arm Dumbbell Rows* (each)
-rest 1:30 between sets-
*2 second pause at top of each rep
Athletes Notes
Note
Upper Pulling Strength is another focus areas of this cycle. You can expect to see variations of different styles of pulling with pauses and tempo 🙂
Demo Videos
Single Arm Dumbbell Row
2 second pause at top of each rep
If you have access to multiple dumbbell weights, feel free to build in weight over the 3 sets to a weight that is a 8/10 RPE meaning you could have done 2 more reps
Flow
12 Pause Single Arm Dumbbell Rows (left) then 12 Pause Single Arm Dumbbell Rows (right)
-rest 1:30-
12 Pause Single Arm Dumbbell Rows (left) then 12 Pause Single Arm Dumbbell Rows (right)
-rest 1:30-
12 Pause Single Arm Dumbbell Rows (left) then 12 Pause Single Arm Dumbbell Rows (right)
Mayhem Moms
No modification
Minimal: Grown Ups (Time)
3 Rounds
100 Double Unders
30 Strict Sit Ups
15 Dumbbell Front Squats (2×50/35)
Athletes Notes
Workout Strategy and Flow
No built in rest in this workout. 3 rounds straight through.
Double Unders – alright, so your double unders gotta be on today….if you trip up more than 2 times within the 100 reps, I would recommend finishing with crossovers or single unders (whatever you feel more confident doing)
Strict Sit Up – these are challenging. Remember arms are crossed and legs are straight. NO momentum is being used. All core.
Dumbbell Front Squats – keep the elbows high and core tight. The weight you select should be something you could do 15 unbroken at when fresh. You don’t have to do that for this workout, but keep that in mind when selecting weights.
Substitution
Double Unders –> either 100 Crossovers – Single Under OR 150 Single Unders each round.
Strict Sit Ups –> try to do a challenging version of a sit up for you. Maybe that is Straight Leg Situp , maybe that is Sit Ups
Mayhem Moms
3 Rounds
100 Slow and Controlled Line Hops
30 PhysioBall Sit Ups OR Quarter Sit Ups OR Pelvic Tilts – these are especially good for women who are experiencing coning
15 Dumbbell Front Squats —Squat to a chair if you need help with balance or control