Mayhem Affiliate – At Home – Fri, Nov 15

Crossfit Lillington – Mayhem Affiliate – At Home

Warm Up (No Measure)

5:00 Clock

10 Prone Y Raises

5 Inchworms to Hollow

10 Glute Kickbacks (each)

5 Thread the Needles (each)

5 Jumping Split Squats (each)

Athletes Notes

Prone Y Raises

Inchworm to Hollow

Glute Kickbacks

Thread the Needle

Jumping Split Squats all 5 left, then all 5 right

Bodyweight Metcon

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Bodyweight: Strength (Checkmark)

4 sets:

8 Tempo Towel Rows or Tempo Banded Bent Over Rows @2121

4 Tempo Bulgarian Split Squats @2121 (each)

-rest 2:00 between sets-

4 sets:

4 Tempo Strict Pull Ups @2121

4 Tempo Bulgarian Split Squats @2121 (each)

-rest 2:00 between sets-

Score = Towel / Band / Strict Pull Up

Athletes Notes

2 options depending on if you want to work on strict pull ups or stick with towel/band only. Only choose 1 of the options above

Demo Videos

Today we get to mix our single leg strength and upper pulling together. WOOOHOOO

Towel Rows OR Banded Bent Over Row

Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 8 total reps

OR Strict Pull Up

Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 4 total reps

Bulgarian Split Squat

Tempo Explanation: 2 seconds down, 1 second pause at bottom, 2 seconds up, 1 second pause at the top. That’s 1 rep. Repeat for 4 each leg.

Flow

8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)

-rest 2:00-

8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)

-rest 2:00-

8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)

-rest 2:00-

8 Rows , 4 Bulgarian Split Squats (left), 4 Bulgarian Split Squats (right)

Scaled

4 sets:

8 Slow Towel Rows

4 Slow Wall Assisted Split Squats (each)

-rest 2:00 between sets-

Mayhem Moms

No Modifications

Bodyweight: Hot Cocoa (Time)

4 Rounds

25 Sit Ups

25 Bodyweight Walking Lunges

Athletes Notes

Workout Strategy and Flow

Whew gonna be a burner. Lunges always make my booty sore…anyone else? haha

Be aware that this will total to 100 of each movement. We should be mindful of this volume when choosing the style of sit up (rx or scaled) and lunge

Sit Ups – smooth is fast here. Aim to stay moving. If needed take a break at 15 and then finish the final 10

Bodyweight Walking Lunge – Yes these are “uneven” for each round. If you start every round with the opposite leg it will even out by rep 100. If you don’t…it’s fine. You’ll be fine haha.

Backpack Option

4 Rounds

25 Backpack Sit Up

25 Backpack Stepback Lunges

Scaled

4 rounds

25 Quarter Sit Ups

25 Wall Assisted Step Back Lunges

Mayhem Moms

4 Rounds

25 Quarter Sit Ups

25 Bodyweight Split Squat

Minimal Metcon

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Minimal: Strength (4 Rounds for weight)

4 sets:

8 Tempo Double Dumbbell Bent Over Rows @2121

4 Tempo Double Dumbbell Bulgarian Split Squats @2121 (each)

-rest 2:00 between sets-

4 sets:

4 Tempo Strict Pull Ups @2121

4 Tempo Double Dumbbell Bulgarian Split Squats @2121 (each)

-rest 2:00 between sets-

Athletes Notes

2 Options depending on if you want to work on strict pull ups or stick with dumbbells only. Only choose 1 of the options above

Demo Videos

Today we get to mix our single leg strength and upper pulling together. WOOOHOOO

Double Dumbbell Bent Over Row

Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 8 total reps

Strict Pull Up

Tempo Explanation: 2 seconds up, 1 second pause at top, 2 seconds down, 1 second pause at the bottom. That’s 1 rep. Repeat for 4 total reps

Double Dumbbell Bulgarian Split Squats

Tempo Explanation: 2 seconds down, 1 second pause at bottom, 2 seconds up, 1 second pause at the top. That’s 1 rep. Repeat for 4 each leg.

Mayhem Moms

No Modifications, switch to bodyweight if needed

Minimal: Hot Cocoa (Time)

4 Rounds

25 Sit Ups

25 Single Dumbbell Walking Lunges (50/35)

Athletes Notes

Workout Strategy and Flow

Whew gonna be a burner. Lunges always make my booty sore…anyone else? haha

Be aware that this will total to 100 of each movement. We should be mindful of this volume when choosing the style of sit up (rx or scaled) and the dumbbell weight

Sit Ups – smooth is fast here. Aim to stay moving. If needed take a break at 15 and then finish the final 10

Single Dumbbell Walking Lunge – single dumbbell can be held anyway you feel comfortable. Yes these are “uneven” for each round. If you start every round with the opposite leg it will even out by rep 100. If you don’t…it’s fine. You’ll be fine haha.

Mayhem Moms

4 Rounds

25 Quarter Sit Ups

25 Single Dumbbell Walking Lunge – complete as wall assisted step back lunges if more balance is needed