Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Cat Cows
3 Elbow to Floor Lunge Stretches (Each)
3 Inchworm to Push Ups
6 – 90/90 Hip Openers
3 Burpees
Athletes Notes
Cat Cow
Elbow to Floor Stretch
Inchworm to Pushup
90/90 Hip Opener
Burpees
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Bodyweight + Minimal: Coconut Mall (9 Rounds for reps)
3 Rounds:
30 seconds of max burpees
30 seconds rest
On 3rd round rest for 1:00
…Then…
6 rounds
20 seconds of max Burpees
10 seconds rest
Let’s focus on pacing here!
Goal in 30 seconds:7-10+
Goal in 20 seconds: 5-8
Athletes Notes
IMPORTANT NOTE
If you cannot do the lower end of the target rep numbers (7 in 30 seconds or 5 in 20 seconds) then I would recommend hopping down to the Scaled or Mayhem Moms version of a burpee and scaling to that style for today. REMEMBER: SCALING IS NOT BAD! Scaling makes us better in time!!!!
Workout Strategy and Flow
We are in a cycle geared towards getting better at burpees. We want to end this cycle with slightly more control over burpees – with our breathing during them and the ability to make them be more of a rest movement instead of a movement that destroys us.
Burpees – the ultimate opportunity to use my motto of lay down, stand up, jump.
Today we get to learn more about ourselves. We get to see how hard we can push and how fast we recover before doing it again. We also get to play around with time domains.
Focus on your breathing!!
FLOW
0:00 – 0:30 Complete max burpees (goal 7-10+)
0:30 – 1:00 Rest
1:00 – 1:30 Complete max burpees (goal 7-10+)
1:30 – 2:00 Rest
2:00 – 2:30 Complete max burpees (goal 7-10+)
2:30 – 3:30 Rest
3:30 – 3:50 Complete max burpees (goal 5-8 reps)
3:50 – 4:00 Rest
4:00 – 4:20 Complete max burpees (goal 5-8 reps)
4:20 – 4:30 Rest
4:30 – 4:50 Complete max burpees (goal 5-8 reps)
4:50 – 5:00 Rest
5:00 – 5:20 Complete max burpees (goal 5-8 reps)
5:20 – 5:30 Rest
5:30 – 5:50 Complete max burpees (goal 5-8 reps)
5:50 – 6:00 Rest
6:00 – 6:20 Complete max burpees (goal 5-8 reps) TIPS:
Lay down, stand up, jump. Don’t make burpees more complicated in your mind than that.
Keep a whiteboard or notes app open on your phone to keep track of reps.
Scaled
3 Rounds:
30 seconds of max Elevated Up Down with Jump
30 seconds rest
On 3rd round rest for 1:00
…Then…
6 rounds
20 seconds of max Elevated Up Down with Jump
10 seconds rest
Mayhem Moms
3 Rounds:
30 seconds of max Modified Burpee
30 seconds rest
On 3rd round rest for 1:00
…Then…
6 rounds
20 seconds of max Modified Burpee
10 seconds rest
if needed scale movement to Modified Burpee- elevated with knee drive
Bodyweight + Minimal: Core Finisher (Checkmark)
5 Sets:
30 Plank Side to Side Hip Touches (total)
30 second Hollow Hold
-rest 1:00-
Athletes Notes
Workout Strategy and Flow
Ending our day with a core burner!!!! Get ready for it.
Forearm Plank Side to Side Hip Touches – every side counts as 1 rep.
Hollow Hold
FLOW
30 Side to Side Plank Hip Touches (total) into a 30 second hollow hold
-rest 1:00-
30 Side to Side Plank Hip Touches (total) into a 30 second hollow hold
-rest 1:00-
30 Side to Side Plank Hip Touches (total) into a 30 second hollow hold
-rest 1:00-
30 Side to Side Plank Hip Touches (total) into a 30 second hollow hold
-rest 1:00-5 Sets:
30 Plank Side to Side Hip Touches (total)
30 second Hollow Hold
-rest 1:00-
30 Side to Side Plank Hip Touches (total) into a 30 second hollow hold
Substitution
Hollow Hold Scaling Progressions
Scaled
5 sets:
30 second Knee Plank
30 second Boat Hold
-rest 1:00-
Mayhem Moms
5 Sets:
30 Forearm Plank Side to Side Hip Touches OR just hold a plank for 30 seconds
30 second Boat Hold
-rest 1:00-
Longer Cool Down (No Measure)
1:00 Pancake Stretch
1:00 Lunge to Elbow with Rotation (right)
1:00 Lunge to Elbow with Rotation (left)
1:00 Downward to Upward Dog Transitions
1:00 Alternating Calf Stretch
1:00 Bottom of the Squat Hold
Athletes Notes
Pancake Stretch
Lunge Elbow to Floor Stretch with rotation
Downward Dog to Upward Dog Transitions \
Alternating Calf Stretch
Bottom of the Squat Hold