Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Box Step Ups (each)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
Athletes Notes
4 Minutes to work through as many rounds as you can.
Mountain Climber
Scap Only Push Up
Push Up to Downward Dog
Box Step Up
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
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Bodyweight + Minimal: Strength (Checkmark)
EMOM 6 Minutes
4 Tempo Push Ups @30X1
4 Burpees
*Should have at least 15 seconds of rest each minute.
Score = emoji, comment any modifications you had to make
Athletes Notes
Demo Videos
Push Ups
Tempo Explanation : 3 seconds down, once at bottom position explode up to top, pausing for 1 second at top before repeating for next rep
Burpees : getting some burpees in for the day. We are building our volume on these during the week. The more we can touch on them, the more comfortable we get.
You should be able to get this done with at least 15 seconds of rest each minute. If not, then scale the burpees to a version you can do faster (like elevated or no push up)
Flow
0:00 – 1:00 4 Tempo Push ups immediately into 4 burpees, rest the remainder of the minute
1:00 – 2:00 Repeat for set 2
2:00 – 3:00 Repeat for set 3
3:00 – 4:00 Repeat for set 4
4:00 – 5:00 Repeat for set 5
5:00 – 6:00 Repeat for set 6
Scaled
EMOM 6 Minutes
4 Tempo Elevated Knee Push Ups @30X1
4 Elevated Up Downs with NO Jump
Mayhem Moms
EMOM 6 Minutes
4 Tempo Knee Push Ups or Incline Push Ups @30X1
4 Modified Burpee
Bodyweight: Apple Chai Latte (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15 Box Jumps (24”/20”)
20 Glute Bridges
25ft Handstand Walk or 50ft Bear Crawl
Athletes Notes
Scoring
For simplicity of scoring, if you do not complete the full 25ft handstand walk or 50ft bear crawl when the time expires, it will NOT count as a full round and no rep will be given in that round for halfway done work.
Workout Strategy and Flow
AMRAP = as many rounds and reps as possible in 10 minutes.
Box Jump – legs will begin to feel a bit jello-ey so be sure that you feel super confident jumping up on the box height.
Glute Bridges – should feel comfortable with this movement and completing 20 unbroken when fresh…. HOWEVER I am not suggesting that for this workout. Sets of 10 are ideal here with 2-4 second rest between sets.
Handstand Walk or Bear Crawl – lets get it!!!! Stay quick on the hands.
Substitution
If no access to a box complete as Tuck Jump OR Modified Tuck Jump
Bear Crawl –> if you don’t feel confident doing this low bear crawl, first raise your hips and try….then move to 20 Bear Crawl Alternating Shoulder Taps (total)
Scaled
AMRAP 10 Minutes:
15 Step Up to Surface
20 Glute Bridges
20 Bear Crawl Alternating Shoulder Taps (total)
Mayhem Moms
AMRAP 10 Minutes:
15 Modified Tuck Jump
20 Glute Bridges
50ft Bear Crawl OR 20 Bear Crawl Alternating Shoulder Taps (total)
Minimal: Apple Chai Latte (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15 Box Jumps (24”/20”)
20 Dumbbell Deadlift (2×50/35)
25ft Handstand Walk or 50ft Bear Crawl
Athletes Notes
Scoring
For simplicity of scoring, if you do not complete the full 25ft handstand walk or 50ft bear crawl when the time expires, it will NOT count as a full round and no rep will be given in that round for halfway done work.
Workout Strategy and Flow
AMRAP = as many rounds and reps as possible in 10 minutes.
Box Jump – legs will begin to feel a bit jello-ey so be sure that you feel super confident jumping up on the box
Dumbbell Deadlift – weights technically should be light enough that you could do 20 unbroken when fresh HOWEVER I am not suggesting that for this workout. Sets of 10 are ideal here with 2-4 second rest between sets.
Handstand Walk or Bear Crawl – lets get it!!!! Stay quick on the hands.
Substitution
If no access to a box complete as Tuck Jump OR Modified Tuck Jump
Bear Crawl –> if you don’t feel confident doing this low bear crawl, first raise your hips and try….then move to 20 Bear Crawl Alternating Shoulder Taps (total)
Mayhem Moms
AMRAP 10 Minutes:
15 Modified Tuck Jump
20 Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
50ft Bear Crawl OR 20 Bear Crawl Alternating Shoulder Taps (total)
Bonus Stretching (No Measure)
:30 Elevated Hamstring Stretch (each side)
:30 Leaning Tricep Stretch (each side)
:30 Seated QL Stretch (each side)
Athletes Notes
Elevated Standing Hamstring Stretch
Leaning Tricep Stretch
Seated QL Stretch