Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds
40 seconds of High Knees
10 Reverse Snow Angels
4 Elbow to Floor Lunge Stretches (each)
4 Single Leg Glute Bridges (each)
into
2 Rounds
30 second Run
30 second Walk
Athletes Notes
High Knees
Reverse Snow Angels
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
()
Bodyweight: Cinnamon Dolce Latte (Checkmark)
EMOM 20 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Run
Minute 2: X-Jumps
Minute 3: Pike Hold OR Handstand Hold
Score = emoji
Athletes Notes
Scoring
Score as an emoji. IF you kept score today of your reps, comment those in your results comment box.
Workout Strategy and Flow
EMOM = Every Minute on the minute. And in this style workout you will complete 40 seconds of work within the minute and have a mandatory 20 second rest and transition.
Please note that there is NO additional rest minute built it. So it will be steady movement for 20 minutes, aside from the 20 seconds of rest/transition each minute.
Run: don’t come out too hot here. Just think about smooth and sustainable run pace. Focus on your breathing.
X-Jumps : we want to approach these at a controlled pace. Remember these are a hinging movement, not a squatting movement. We are jumping today but if needed scale to X-Jump No Jump
Pike Hold or Handstand Hold – getting comfortable getting upside down.
Substitution
Run –> 40 seconds of Skater Side Jumps OR High Knees to Lateral Shuffle
Handstand Hold/Pike Hold –> if you really don’t feel comfortable doing these then you can scale to High Plank Hold
Backpack Option
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Backpack Run
Minute 2: Backpack Hang Clean and Jerks
Minute 3: Backpack Overhead Hold
Scaled
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Standing Marches
Minute 2: X-Jump No Jump
Minute 3: Knee Plank
Mayhem Moms
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Controlled High Knees to Lateral Shuffle
Minute 2: X-Jumps or X-Jump No Jump
Minute 3: Pike Hold or High Plank Hold
Minimal: Cinnamon Dolce Latte (Checkmark)
EMOM 20 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Run
Minute 2: Single Dumbbell Hang Clean and Jerk (50/35) (alternating every rep)
Minute 3: Pike Hold OR Handstand Hold
Score = emoji
Athletes Notes
Scoring
Score as an emoji. IF you kept score today of your reps, comment those in your results comment box.
Workout Strategy and Flow
EMOM = Every Minute on the minute. And in this style workout you will complete 40 seconds of work within the minute and have a mandatory 20 second rest and transition.
Please note that there is NO additional rest minute built it. So it will be steady movement for 20 minutes, aside from the 20 seconds of rest/transition each minute.
Run: don’t come out too hot here. Just think about smooth and sustainable run pace. Focus on your breathing.
Single Dumbbell Hang Clean and Jerk : This should be a weight you feel confident moving for 40 seconds. You should be able to easily transition the dumbbell from hand to hand every rep. If you need a break it should only be 1 time during the 40 seconds for 2-3 seconds. Anything more means the weight is too heavy for today.
Pike Hold or Handstand Hold – getting comfortable getting upside down.
Substitution
Run –> 40 seconds of Skater Side Jumps OR High Knees to Lateral Shuffle
Handstand Hold/Pike Hold –> if you really don’t feel comfortable doing these then you can scale to High Plank Hold
Mayhem Moms
EMOM 20 Minutes
(40 seconds on, 20 seconds off)
Minute 1: Controlled High Knees to Lateral Shuffle
Minute 2: Single Dumbbell Hang Clean and Jerk
Minute 3: Pike Hold or High Plank Hold
Bonus Stretching (No Measure)
1:00 Seal Stretch
1:00 Child’s Pose
Athletes Notes
Seal Stretch
Child’s Pose