Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Reverse Snow Angels
10 Prone Y Raises
5 Push Ups to Downward Dog (pause for 2 seconds in downward dog)
5 Bodyweight Single Leg RDLs (each)
20 seconds of No Push Up Burpees
Athletes Notes
Reverse Snow Angels
Prone Y Raises
Push Up to Downward Dog
Bodyweight Single Leg RDL
No Push Up Burpee
()
Bodyweight + Minimal: Strength (Checkmark)
3 sets:
6 Tempo Push Up into 1 Perfect Wall Walk
-rest 1:00 between sets-
*tempo @2121
Score = emoji (comment any modifications you made)
**See notes for Wall Walk Efficiency Tips
Athletes Notes
Demo Videos
Push Ups
scale to Incline Push Ups or Knee Push Ups
TEMPO EXPLANATION
2 seconds down, 1 second pause at bottom, 2 seconds up, 1 second pause at the top
Wall Walk – this is your chance to make this wall walk PERFECT.
Watch this Coaching Cue video from Coach Pamela Gagnon for tips on making this movement efficient: Wall Walks Cues & Scaling
Flow
6 Tempo Push Up into 1 Perfect Wall Walk
-rest 1:00-
6 Tempo Push Up into 1 Perfect Wall Walk
-rest 1:00-
6 Tempo Push Up into 1 Perfect Wall Walk
Scaled
3 sets:
6 Tempo Elevated Knee Push Ups into 1 Perfect Modified Inchworm
-rest 1:00 between sets-
Mayhem Moms
3 sets:
6 Tempo Incline Push Ups or Knee Push Ups into 1 Perfect Wall Walk OR Elevated Box Walks
-rest 1:00 between sets-
Bodyweight: 50 First Dates (AMRAP – Reps)
EMOM 8 Minutes
6-12 Burpees*
-rest 2:00-
EMOM 8 Minutes
12 X-Jumps (no jump)
*whatever rep count you choose, you should have at least 20 seconds to rest each minute.
Score = Burpee Rep # (6,7,8,9,10,11 or 12)
Athletes Notes
Workout Strategy and Flow
LET’S GO!!!!!!!! An opportunity to work on our burpee skills. Gotta love it.
Burpees – whatever burpee rep you choose, you should have at least 20 seconds to rest each minute. You can choose to do any rep between 6-12 each minute, but you should stick with the same rep count for the whole 8 minute EMOM
X-Jump No Jump – remember these are essentially invisible dumbbell snatches. Send the hips back and be explosive without leaving the ground.
EXAMPLE FLOW
0:00 – 1:00 8 Burpees, rest the remainder of the minute.
1:00 – 2:00 8 Burpees, rest the remainder of the minute.
2:00 – 3:00 8 Burpees, rest the remainder of the minute.
3:00 – 4:00 8 Burpees, rest the remainder of the minute.
4:00 – 5:00 8 Burpees, rest the remainder of the minute.
5:00 – 6:00 8 Burpees, rest the remainder of the minute.
6:00 – 7:00 8 Burpees, rest the remainder of the minute.
7:00 – 8:00 8 Burpees, rest the remainder of the minute.
8:00 – 10:00 Rest
10:00 – 11:00 12 X-Jumps no jumps, rest the remainder of the minute.
11:00 – 12:00 12 X-Jumps no jumps, rest the remainder of the minute.
12:00 – 13:00 12 X-Jumps no jumps, rest the remainder of the minute.
13:00 – 14:00 12 X-Jumps no jumps, rest the remainder of the minute.
14:00 – 15:00 12 X-Jumps no jumps, rest the remainder of the minute.
15:00 – 16:00 12 X-Jumps no jumps, rest the remainder of the minute.
16:00 – 17:00 12 X-Jumps no jumps, rest the remainder of the minute.
17:00 – 18:00 12 X-Jumps no jumps, rest the remainder of the minute.
Scaled
EMOM 8 Minutes
6-12 Elevated Up Down with Jump
-rest 2:00-
EMOM 8 Minutes
12 Object Alternating Hang Snatch
Mayhem Moms
EMOM 8 Minutes
6-12 Modified Burpee
-rest 2:00-
EMOM 8 Minutes
12 X-Jump No Jump
Minimal: 50 First Dates (AMRAP – Reps)
EMOM 8 Minutes
6-12 Burpees*
-rest 2:00-
EMOM 8 Minutes
6 Double Dumbbell Hang Snatch (2×50/35)
*whatever burpee rep you choose, you should have at least 20 seconds to rest each minute.
**Score = Burpee Rep # (6,7,8,9,10,11 or 12)
Athletes Notes
Workout Strategy and Flow
LET’S GO!!!!!!!! An opportunity to work on our burpee skills. Gotta love it.
Burpees – whatever burpee rep you choose, you should have at least 20 seconds to rest each minute. You can choose to do any rep between 6-12 each minute, but you should stick with the same rep count for the whole 8 minute EMOM
Double Dumbbell Hang Snatch – get ready to take these dumbbells for a ride. Hang on for all 6 reps before setting them down.
EXAMPLE FLOW
0:00 – 1:00 8 Burpees, rest the remainder of the minute.
1:00 – 2:00 8 Burpees, rest the remainder of the minute.
2:00 – 3:00 8 Burpees, rest the remainder of the minute.
3:00 – 4:00 8 Burpees, rest the remainder of the minute.
4:00 – 5:00 8 Burpees, rest the remainder of the minute.
5:00 – 6:00 8 Burpees, rest the remainder of the minute.
6:00 – 7:00 8 Burpees, rest the remainder of the minute.
7:00 – 8:00 8 Burpees, rest the remainder of the minute.
8:00 – 10:00 Rest
10:00 – 11:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
11:00 – 12:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
12:00 – 13:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
13:00 – 14:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
14:00 – 15:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
15:00 – 16:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
16:00 – 17:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
17:00 – 18:00 6 Double Dumbbell Hang Snatch, rest the remainder of the minute.
Mayhem Moms
EMOM 8 Minutes
6-12 Modified Burpee
-rest 2:00-
EMOM 8 Minutes
6 Double Dumbbell Hang Snatch