Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Thread the Needles (each)
10 Prone Y Raises
5 Dynamic Squat Stretches
10 Glute Kickbacks (each)
5 Box Step Ups (each)
Athletes Notes
Thread the Needle
Prone Y Raises
Dynamic Squat Stretch
Glute Kickbacks
Box Step Up
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
6 Tempo Single Arm Towel or Single Arm Banded Rows @2121 (each)
30 second Wall Sit
-rest 1:30 between sets-
*Use Wall Sit as warm up for metcon
Score = emoji
Athletes Notes
Upper Pulling Strength is another focus areas of this cycle. You can expect to see variations of different styles of pulling with pauses and tempo 🙂
Demo Videos
Single Arm Towel Row OR Single Arm Banded Row – seated or standing
Tempo is 2 seconds up, 1 second pause, 2 seconds down, 1 second pause at bottom before next rep
Wall Sit – good opportunity to warm up the legs before the metcon
Flow
6 Tempo Single Arm Towel Rows (left) then 6 Tempo Single Arm Towel Rows (right), 30 second Wall Sit
-rest 1:30-
6 Tempo Single Arm Towel Rows (left) then 6 Tempo Single Arm Towel Rows (right), 30 second Wall Sit
-rest 1:30-
6 Tempo Single Arm Towel Rows (left) then 6 Tempo Single Arm Towel Rows (right), 30 second Wall Sit
Scaled
3 sets:
12 Slow Towel Rows
30 second 45 Degree Wall Sit
-rest 1:30 between sets-
Mayhem Moms
No modification
Bodyweight: Koopa Troopa Beach (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
24 Air Squats
24 Sit Ups
24 Box Jumps (24”/20”)
Athletes Notes
Workout Strategy and Flow
This is a 12 minute AMRAP, meaning you have 12 minutes to complete as many rounds and reps as possible!!
Let’s be cautious of the pace that we come out at. Our legs are definitely going to start feeling this one, so be smart at the start and speed it up towards the final 2-3 minutes.
Air Squats – should be able to complete as sets of 14 and 10 reps with 2-4 second rest between sets.
Sit Ups – smooth is fast here. We don’t have to come out crazy, but it should allow for you to stay moving through all of the reps.
Box Jump – be very cautious of the box height. Your legs are going to start feeling heavy and I want you to be VERY confident that you can make every jump on that box without hitting your shin.
Substitution
If no box, complete as Tuck Jump and if you cannot jump due to injury then complete as Modified Tuck Jump
Backpack Option
AMRAP 12 Minutes
24 Backpack Back Squat
24 Backpack Sit Up
24 Backpack Chair Step Ups
Scaled
AMRAP 12 Minutes
24 Squat to Chair
24 Quarter Sit Ups
24 Step Up to Surface
Mayhem Moms
AMRAP 12 Minutes
24 Air Squats
24 Quarter Sit Ups
24 Modified Tuck Jump
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
6 Tempo Single Arm Dumbbell Rows @2121 (each)
30 second Wall Sit
-rest 1:30 between sets-
*Go heavier than normal if you have access to heavier dumbbell
**Use Wall Sit as warm up for metcon
Athletes Notes
Upper Pulling Strength is another focus areas of this cycle. You can expect to see variations of different styles of pulling with pauses and tempo 🙂
Demo Videos
Single Arm Dumbbell Row
Tempo is 2 seconds up, 1 second pause, 2 seconds down, 1 second pause at bottom before next rep
Wall Sit – good opportunity to warm up the legs before the metcon
Flow
6 Tempo Single Arm Dumbbell Rows (left) then 6 Tempo Single Arm Dumbbell Rows (right), 30 second Wall Sit
-rest 1:30-
6 Tempo Single Arm Dumbbell Rows (left) then 6 Tempo Single Arm Dumbbell Rows (right), 30 second Wall Sit
-rest 1:30-
6 Tempo Single Arm Dumbbell Rows (left) then 6 Tempo Single Arm Dumbbell Rows (right), 30 second Wall Sit
Mayhem Moms
No modification
Minimal: Koopa Troopa Beach (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
24 Dumbbell Goblet Squats (50/35)
24 Sit Ups
24 Box Jumps (24”/20”)
Athletes Notes
Workout Strategy and Flow
This is a 12 minute AMRAP, meaning you have 12 minutes to complete as many rounds and reps as possible!!
Let’s be cautious of the pace that we come out at. Our legs are definitely going to start feeling this one, so be smart at the start and speed it up towards the final 2-3 minutes.
Dumbbell Goblet Squat – should be a weight that allows for 14 and 10 reps with 2-4 second rest between sets.
Sit Ups – smooth is fast here. We don’t have to come out crazy, but it should allow for you to stay moving through all of the reps.
Box Jump – be very cautious of the box height. Your legs are going to start feeling heavy and I want you to be VERY confident that you can make every jump on that box without hitting your shin.
Substitution
If no box, complete as Tuck Jump and if you cannot jump due to injury then complete as Modified Tuck Jump
Mayhem Moms
AMRAP 12 Minutes
24 Dumbbell Goblet Squat
24 Quarter Sit Ups
24 Modified Tuck Jump