Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
10 Crossbody Arm Swings
10 Cat Cows
5 Dynamic Squat Stretches
5 Samson Lunges (each)
30 second Jog
Athletes Notes
Crossbody Arm Swings
Cat Cow
Dynamic Squat Stretch
Samson Lunge Stretches
Bodyweight Metcon
()
Bodyweight: Bowser’s Castle (2 Rounds for time)
For Time:
200m Run
4 Single Arm X-Jump no jump (each, not alternating)
400m Run
8 Single Arm X-Jump no jump (each, not alternating)
600m Run
12 Single Arm X-Jump no jump (each, not alternating)
800m Run
16 Single Arm X-Jump no jump (each, not alternating)
Time Cap: 18 Minutes
**RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
1000m Run
20 Single Arm X-Jump no jump (each, not alternating)
New Time Cap 22 Minutes
Athletes Notes
Scoring
To make the score board make sense for people who do the RX+ Option and people who don’t we will have 2 scores
Set 1 Score = time it took you to complete part 1
Set 2 Score = TOTAL time including RX+ Option (if you didn’t do the RX+ Option then you can leave set 2 blank)
Scores on leaderboard will reflect how quickly people did the first part so that everyone can compare their part 1 scores even if they don’t do part 2.
Workout Strategy and Flow
LET’S GOOOO. This is gonna be fun!!! We have a bit of a spin to the workout as well, so listen up if you think you can do it.
FLOW
200m Run, 4 Single Arm X-Jump, no jump (left), 4 Single Arm X-Jump, no jump (right)
400m Run, 8 Single Arm X-Jump, no jump (left), 8 Single Arm X-Jump, no jump (right)
600m Run, 12 Single Arm X-Jump, no jump (left), 12 Single Arm X-Jump, no jump (right)
800m Run, 16 Single Arm X-Jump, no jump (left), 16 Single Arm X-Jump, no jump (right)…..
IF you finish the round of 16 x-jumps between 16:01 and 18:00 – then you are done with the workout once you have done your final 16th X-jump no jump on the right arm.
IF you finish the round of 16 x-jumps by 16:00 or less – you should continue with one more round of a 1000m Run, 20 Single Arm X-Jump, no jump (left), and 20 Single Arm X-Jump, no jump (right) with a new time cap of 22 minutes.
This is gonna be a challenge. ENJOY IT. FIGHT FOR IT. GET AFTER IT.
Runs: these get progressively longer so pace yourself accordingly from the get-go.
Single Arm X-Jump No Jump : these have to be completed ALL on one side, then all on the other. Remember that these are hinging NOT squatting so just be aware!
Substitution
Run Sub options:
Run for 1 minute, 2 minute, 3 minute, 4 minute (and then 5 minutes if you are RX+)
or High Knees to Jumping Jacks for 1 minute, 2 minute, 3 minute, 4 minute (and then 5 minutes if you are RX+)
or if you have access to a machine you can use our Mayhem Scaling and Substitution Document
Scaled
For Time:
1 minute of Standing Marches
8 Object Alternating Hang Snatch
2 minutes of Standing Marches
16 Object Alternating Hang Snatch
3 minutes of Standing Marches
24 Object Alternating Hang Snatch
4 minutes of Standing Marches
32 Object Alternating Hang Snatch
Time Cap: 18 Minutes
RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
5 minutes of Standing Marches
40 Object Alternating Hang Snatch
New Time Cap 22 Minutes
.
Mayhem Moms
For time:
1 minute of High Knees to Jumping Jacks
4 Single Arm X-Jump No Jump (each, not alternating)
2 minutes of High Knees to Jumping Jacks
8 Single Arm X-Jump No Jump (each, not alternating)
3 minutes of High Knees to Jumping Jacks
12 Single Arm X-Jump No Jump (each, not alternating)
4 minutes of High Knees to Jumping Jacks
16 Single Arm X-Jump No Jump (each, not alternating)
Time Cap: 18 Minutes
RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
5 minutes of High Knees to Jumping Jacks
20 Single Arm X-Jump No Jump (each, not alternating)
New Time Cap 22 Minutes
Minimal Metcon
()
Minimal: Bowser’s Castle (2 Rounds for time)
For time:
200m Run
4 Single Dumbbell Hang Snatch (each, not alternating) (50/35)
400m Run
8 Single Dumbbell Hang Snatch (each, not alternating) (50/35)
600m Run
12 Single Dumbbell Hang Snatch (each, not alternating) (50/35)
800m Run
16 Single Dumbbell Hang Snatch (each, not alternating) (50/35)
Time Cap: 18 Minutes
*RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
1000m Run
20 Single Dumbbell Hang Snatch (each, not alternating) (50/35)
New Time Cap 22 Minutes
SEE WORKOUT PREP NOTES FOR HOW TO SCORE.
Athletes Notes
Scoring
To make the score board make sense for people who do the RX+ Option and people who don’t we will have 2 scores
Set 1 Score = time it took you to complete part 1
Set 2 Score = TOTAL time including RX+ Option (if you didn’t do the RX+ Option then you can leave set 2 blank)
Scores on leaderboard will reflect how quickly people did the first part so that everyone can compare their part 1 scores even if they don’t do part 2.
Workout Strategy and Flow
LET’S GOOOO. This is gonna be fun!!! We have a bit of a spin to the workout as well, so listen up if you think you can do it.
FLOW
200m Run, 4 Single Dumbbell Hang Snatch (left), 4 Single Dumbbell Hang Snatch (right)
400m Run, 8 Single Dumbbell Hang Snatch (left), 8 Single Dumbbell Hang Snatch (right)
600m Run, 12 Single Dumbbell Hang Snatch (left), 12 Single Dumbbell Hang Snatch (right)
800m Run, 16 Single Dumbbell Hang Snatch (left), 16 Single Dumbbell Hang Snatch (right)…..
IF you finish the round of 16 snatches between 16:01 and 18:00 – then you are done with the workout once you have done your final 16th hang snatch on the right arm.
IF you finish the round of 16 snatches by 16:00 or less – you should continue with one more round of a 1000m Run, 20 Single Dumbbell Hang Snatch (left), and 20 Single Dumbbell Hang Snatch (right) with a new time cap of 22 minutes.
This is gonna be a challenge. ENJOY IT. FIGHT FOR IT. GET AFTER IT.
Runs: these get progressively longer so pace yourself accordingly from the get-go.
Single Dumbbell Hang Snatch : these have to be completed ALL on one side, then all on the other. It’s going to be important that you really use those hips to help pop that dumbbell up and overhead (not just all lower back and arms)
Substitution
Run Sub options:
Run for 1 minute, 2 minute, 3 minute, 4 minute (and then 5 minutes if you are RX+)
or High Knees to Jumping Jacks for 1 minute, 2 minute, 3 minute, 4 minute (and then 5 minutes if you are RX+)
or if you have access to a machine you can use our Mayhem Scaling and Substitution Document
.
Mayhem Moms
For time:
1 minute of High Knees to Jumping Jacks
4 Single Dumbbell Hang Snatch (each, not alternating)
2 minutes of High Knees to Jumping Jacks
8 Single Dumbbell Hang Snatch (each, not alternating)
3 minutes of High Knees to Jumping Jacks
12 Single Dumbbell Hang Snatch (each, not alternating)
4 minutes of High Knees to Jumping Jacks
16 Single Dumbbell Hang Snatch (each, not alternating)
Time Cap: 18 Minutes
RX+ Option: (only add this on IF you finish the first part in 16 minutes or less)
Add to end:
5 minutes of High Knees to Jumping Jacks
20 Single Dumbbell Hang Snatch (each, not alternating)
New Time Cap 22 Minutes
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose