Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Calf Raises
15 second Pike Hold or Handstand Hold
10 Prone Y Raises
5 Thread the Needles (each)
5 Push ups to Downward Dog
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Calf Raises
Pike Hold
Handstand Hold
Prone Y Raises
Thread the Needle
Push Up to Downward Dog
Bodyweight Metcon
()
Bodyweight: Moo Moo Meadows (8 Rounds for time)
8 sets:
5 Single Arm Object Push Press into 50ft Overhead Carry (left)
5 Single Arm Object Push Press into 50ft Overhead Carry (right)
50 Line Hops
-rest 60 seconds between sets-
OR
8 sets:
7 Pike Push Ups into 20 second Pike Hold
50 Line Hops
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
I really want us to focus on consistency across the 8 sets today.
Things are definitely going to get grippy and the shoulders are gonna burn!
Single Object Push Press into 50ft Single Arm Object Overhead Carry : this can be any household object. Focus on being controlled in the press and be sure your core is braced and shoulder is stable before you begin into that carry after the 5th press.
OR 7 Pike Push Up into 20 second Pike Hold
Line Hops –> these should be done as unbroken OR only 1 break. So if you cannot do at least 25+ unbroken at one time, then it would be best to scale
Scaled
8 sets:
10 Crush Grip Object Strict Press into 100ft Overhead Carry
50 Object Toe Taps
-rest 60 seconds between sets-
Mayhem Moms
8 sets:
7 Pike Push Up into 20 second Pike Hold
50 Slow and Controlled Line Hops
-rest 60 seconds between sets-
Bodyweight: Strength (Checkmark)
3 sets (1 every 2 Minutes)
15 Towel Bicep Curls or Banded Bicep Curls
50ft Handstand Walk or 100ft Bear crawl (focus on quality)
Score = emoji, comment any scaling you did
Athletes Notes
Demo Videos
Towel Bicep Curls or Banded Bicep Curls
Handstand Walk or Low Bear Crawl
Check out this video from Coach Pamela Gagnon: Handstand Walking Cues & Scaling
You can do the scaling she mentions in the video, or scale to 30 Bear Crawl Alternating Shoulder Taps (total)
Flow
0:00 – 2:00 Complete 15 Towel Bicep Curls, 50ft Handstand Walk, rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Scaled and Mayhem Moms
3 sets (1 every 2 Minutes)
15 Towel Bicep Curls or Banded Bicep Curls
30 Bear Crawl Alternating Shoulder Taps (total)
Minimal Metcon
()
Minimal: Moo Moo Meadows (8 Rounds for time)
8 sets:
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (left) (50/35)
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (right) (50/35)
50 Double Unders
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
I really want us to focus on consistency across the 8 sets today.
Things are definitely going to get grippy and the shoulders are gonna burn!
Single Dumbbell Push Press into 50ft Single Arm Dumbbell Overhead Carry : be controlled in the push press and be sure your core is braced and shoulder is stable before you begin into that carry after the 5th press.
Double Unders –> these should be done as unbroken OR only 1 break. So if you cannot do at least 25+ unbroken at one time,
Substitution
If you cannot do double unders then complete as 75 Single Unders OR 50 Crossovers – Single Under
Mayhem Moms
8 sets:
5 Single Dumbbell Push Press into 50ft Single Arm Dumbbell Overhead Carry (left)
5 Single Dumbbell Push Press into 50ft Single Arm Dumbbell Overhead Carry (right)
50 Slow and Controlled Line Hops
-rest 60 seconds between sets-
Minimal: Strength (3 Rounds for weight)
3 sets (1 every 2 Minutes)
10 Single Dumbbell Hang Muscle Clean (each)*
50ft Handstand walk or 100ft Bear crawl (focus on quality)
*these are more of a kipping bicep curl for those who want to work on single arm curls but don’t have access to a lighter weight
OR
3 sets (1 every 2 Minutes)
15 Crush Grip Dumbbell Bicep Curls*
50ft Handstand walk or 100ft Bear crawl (focus on quality)
*these have no “kip” and are strict and controlled
Athletes Notes
Demo Videos
Single Dumbbell Hang Muscle Clean – *these are more of a kipping bicep curl for those who want to work on single arm curls but don’t have access to a lighter weight
OR Crush Grip Dumbbell Bicep Curl *these have no “kip” and are strict and controlled
Handstand Walk or Low Bear Crawl
Check out this video from Coach Pamela Gagnon: Handstand Walking Cues & Scaling
You can do the scaling she mentions in the video, or scale to 30 Bear Crawl Alternating Shoulder Taps (total)
Flow
CHOOSE ONLY 1 STYLE.
Example flow for first option:
0:00 – 2:00 Complete 10 Single Dumbbell Hang Muscle Clean (left), 10 Single Dumbbell Hang Muscle Clean (right), 50ft Handstand Walk, rest the remainder of time.
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Mayhem Moms
3 sets (1 every 2 Minutes)
15 Crush Grip Dumbbell Bicep Curl
30 Bear Crawl Alternating Shoulder Taps (total)