Crossfit Lillington – Mayhem Affiliate – At Home
Current Cycle: Fitmas (No Measure)
Week 2 of the M30 Fitmas Cycle.
Dates: Week of November 4 through Week of December 23
Two major focuses:
– Single-Leg Strength
– Upper Pulling Strength
& THE TEST: 100 Burpees for Time! (we will re-test on December 23)
Warm Up (No Measure)
4:00 Clock:
10 Prone IYT (10 each)
5 Donkey Kicks (each)
10 Single Leg Glute Bridge (each)
10 Second Bottom of the Squat Hold
20 Jumping Jacks
Athletes Notes
Prone IYTs
Donkey Kick
Single Leg Glute Bridge Hold
Bottom of Squat Hold
Jumping Jacks
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 10 Bodyweight Walk Through Lunge (Left)
Minute 2: 10 Bodyweight Walk Through Lunge (Right)
Minute 3: Rest
*1 rep = forward lunge + reverse lunge
Athletes Notes
Single leg strength is a focus this cycle! While we won’t necessarily have a test/retest, we will have a lot of tempo and pause focus, and a chance for us to work on imbalances, balance, and coordination.
Demo Video
Bodyweight Walk Through Lunge – while the video shows alternating, today you should do ALL 10 reps on 1 side before switching.
Flow
0:00 – 1:00 Complete 10 Bodyweight Walk Through Lunges (left), rest remainder of minute
1:00 – 2:00 Complete 10 Bodyweight Walk Through Lunges (right), rest remainder of minute
2:00 – 3:00 Rest
3:00 – 4:00 Complete set 2 of 10 on left, rest remainder of minute
4:00 – 5:00 Complete set 2 of 10 on right, rest remainder of minute
5:00 – 6:00 Rest
6:00 – 7:00 Complete set 3 of 10 on left, rest remainder of minute
7:00 – 8:00 Complete set 3 of 10 on right, rest remainder of minute
8:00 – 9:00 Rest
Scaled
EMOM 9 Minutes
Minute 1: 10 Wall Assisted Step Back Lunges (Left)
Minute 2: 10 Wall Assisted Step Back Lunges (Right)
Minute 3: Rest
Mayhem Moms
No modification needed
Bodyweight: Mario Kart (4 Rounds for reps)
2 sets:
16 Alternating Bodyweight Renegade Rows (no push up)
60 seconds of Heel Taps
-rest 1:30 after each set-
2 sets
16 Towel Bicep Curls or Banded Bicep Curls
60 seconds of Alternating Leg V-Ups
-rest 1:30 after each set-
Athletes Notes
Scoring
Please note that we are only scoring the 60 second reps for our total rep count!
Sets 1 and 2 are for heel tap reps counted as (L+R=1)
Sets 3 and 4 are for Alternating Leg V-Ups – because these are alternating, every leg counts as a rep.
Workout Strategy and Flow
Going to be a fun arm + core pump. Giving our legs a break after that killer strength piece!!!
Bodyweight Renegade Row This has no push up. Just remain in that high plank position drawing your elbow back to your hip. Keep your core tight and squeeze the lat.
Towel Bicep Curls or Banded Bicep Curls : Chance to challenge yourself, but ideally these 16 are without a break or only 1 quick shake out.
Our 60 second window each set is for a core movement – either the Heel Taps and Alternating Leg V-Up . You get 90 seconds of rest after, so really fight hard to keep moving. If you need to take 1-2 quick breaks you may but anything else would mean that style of the movement is too difficult and you should scale.
FLOW
16 Alternating Bodyweight Renegade Rows into 60 seconds of Heel Taps
-rest 1:30-
16 Alternating Bodyweight Renegade Rows into 60 seconds of Heel Taps
-rest 1:30-
16 Towel Bicep Curls into 60 seconds of Alternating Leg V-Ups
-rest 1:30-
16 Towel Bicep Curls into 60 seconds of Alternating Leg V-Ups
Scaled
2 sets:
16 Alternating Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row
60 seconds of Heel Taps
-rest 1:30 after each set-
2 sets
16 Towel Bicep Curls
60 seconds of Seated Toe Taps
-rest 1:30 after each set-
Mayhem Moms
2 sets:
16 Alternating Bodyweight Renegade Row OR Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row
60 seconds of Heel Taps
-rest 1:30 after each set-
2 sets
16 Towel Bicep Curls or Banded Bicep Curls
60 seconds of Modified Alternating Leg V Ups
-rest 1:30 after each set-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 8 Double Dumbbell Walk Through Lunge (Left) – farmer hold
Minute 2: 8 Double Dumbbell Walk Through Lunge (Right) – farmer hold
Minute 3: Rest
**1 rep = forward lunge + reverse lunge
Athletes Notes
Single leg strength is a focus this cycle! While we won’t necessarily have a test/retest, we will have a lot of tempo and pause focus, and a chance for us to work on imbalances, balance, and coordination.
Demo Video
Dumbbell Walkthrough Lunge – holding dumbbells in the farmer hold position. Remember 1 rep = forward lunge + reverse lunge
Flow
0:00 – 1:00 Complete 8 Double Dumbbell Walk Through Lunges (left), rest remainder of minute
1:00 – 2:00 Complete 8 Double Dumbbell Walk Through Lunges (right), rest remainder of minute
2:00 – 3:00 Rest
3:00 – 4:00 Complete set 2 of 8 on left, rest remainder of minute
4:00 – 5:00 Complete set 2 of 8 on right, rest remainder of minute
5:00 – 6:00 Rest
6:00 – 7:00 Complete set 3 of 8 on left, rest remainder of minute
7:00 – 8:00 Complete set 3 of 8 on right, rest remainder of minute
8:00 – 9:00 Rest
Mayhem Moms
No modification needed
Minimal: Mario Kart (4 Rounds for reps)
2 sets:
16 Alternating Dumbbell Gorilla Rows (2×50/35)
60 seconds of Heel Taps
-rest 1:30 after each set-
2 sets
16 Crush Grip Dumbbell Bicep Curls (50/35)
60 seconds of Alternating Leg V-Ups
-rest 1:30 after each set-
Athletes Notes
Scoring
Please note that we are only scoring the 60 second reps for our total rep count!
Sets 1 and 2 are for heel tap reps counted as (L+R=1)
Sets 3 and 4 are for Alternating Leg V-Ups – because these are alternating, every leg counts as a rep.
Workout Strategy and Flow
Going to be a fun arm + core pump. Giving our legs a break after that killer strength piece!!!
Dumbbell Gorilla Row : let’s be smart about the weight we select. It should allow for you to do the 16 reps without stopping, but I want you to challenge yourself here. We only have 2 sets (so 32 reps total). FEEL THE BURN.
Crush Grip Dumbbell Bicep Curl : Another chance to challenge yourself, but ideally these 16 are without a break or only 1 quick shake out.
Our 60 second window each set is for a core movement – either the Heel Taps and Alternating Leg V-Up . You get 90 seconds of rest after, so really fight hard to keep moving. If you need to take 1-2 quick breaks you may but anything else would mean that style of the movement is too difficult and you should scale.
FLOW
16 Alternating Dumbbell Gorilla Rows into 60 seconds of Heel Taps
-rest 1:30-
16 Alternating Dumbbell Gorilla Rows into 60 seconds of Heel Taps
-rest 1:30-
16 Crush Grip Dumbbell Bicep Curls into 60 seconds of Alternating Leg V-Ups
-rest 1:30-
16 Crush Grip Dumbbell Bicep Curls into 60 seconds of Alternating Leg V-Ups
Mayhem Moms
2 sets:
16 Alternating Dumbbell Gorilla Row OR Alternating Double Dumbbell Rows
60 seconds of Heel Taps
-rest 1:30 after each set-
2 sets
16 Crush Grip Dumbbell Bicep Curl
60 seconds of Modified Alternating Leg V Ups
-rest 1:30 after each set-
Bonus Stretching (No Measure)
:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch
Athletes Notes
Cross Arm Stretch
Standing Tricep Stretch
Toe Touch Stretch
Scorpion Stretch