Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Arm Circles (forward and back)
5 Push Ups to Downward Dog
10 Ankle Circles (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
50ft Shuttle Run
Athletes Notes
Big Arm Circles
Push Up to Downward Dog
Ankle Circles
Walk Forwards on Toes
same thing but now walk backwards
Walking Hamstring Stretch
Walking Samson Lunge Stretch
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
12 Box Dips
30 second Copenhagen Hold (each)
-rest 1:30 between sets-
Score = emoji
Athletes Notes
Demo Video
Box Dip
Full Copenhagen Plank (or scale to Half Copenhagen Plank )
Flow
12 Box Dips , 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)
-rest 1:30-
12 Box Dips, 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)
-rest 1:30-
12 Box Dips , 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)
Scaled
3 sets:
12 Wall Tricep Dips
30 second Knee Plank
-rest 1:30 between sets-
Mayhem Moms
no modifications
Bodyweight: Rainbow Road (7 Rounds for time)
7 sets:
50ft Shuttle Run
50ft Unbroken Object Farmer Carry OR 15 seconds of Forearm Plank Knees to Elbow
7 Strict Push Up Burpees
50ft Unbroken Object Farmer Carry OR 15 seconds of Forearm Plank Knees to Elbow
50ft Shuttle Run
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
This should be FAST each set and it’s gonna get grippy!!!! But should make for a fun day.
Shuttle Run – make these quick!!!!
Object Farmers Carry – these can be any household object and it doesn’t have to be two equal objects. OR Forearm Plank Knees to Elbow
Strict Push Up Burpees – rather than throwing yourself down on the ground and standing up, you will complete a strict push up in the bottom of the burpee.
Substitution
If you don’t have room for 50ft Shuttle Run, complete 10 seconds of fast High Knees
Scaled or Mayhem Moms
7 sets:
50ft Shuttle Run OR 10 seconds of High Knees to Lateral Shuffle
50ft Unbroken Object Farmers Carry or 15 seconds of Modified Plank Knee to Elbox
5 Modified Burpee
50ft Unbroken Object Farmers Carryor 15 seconds of Modified Plank Knee to Elbox
50ft Shuttle Run OR 10 seconds of High Knees to Lateral Shuffle
-rest 60 seconds between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
12 Crush Grip Dumbbell Skull Crushers OR 12 Box Dips
30 second Copenhagen Hold (each)
-rest 1:30 between sets-
Athletes Notes
Demo Video
Crush Grip Dumbbell Skull Crusher or Box Dip
Full Copenhagen Plank (or scale to Half Copenhagen Plank )
Flow
12 Crush Grip Dumbbell Skull Crushers , 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)
-rest 1:30-
12 Crush Grip Dumbbell Skull Crushers , 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)
-rest 1:30-
12 Crush Grip Dumbbell Skull Crushers , 30 second Copenhagen Hold (left) or 30 second Copenhagen Hold (right)
Mayhem Moms
no modifications
Minimal: Rainbow Road (7 Rounds for time)
7 sets:
50ft Shuttle Run
50ft Unbroken Dumbbell Farmer Carry (2×50/35)
5 Dumbbell Burpee Deadlifts (2×50/35)
50ft Unbroken Dumbbell Farmer Carry (2×50/35)
50ft Shuttle Run
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
This should be FAST each set and it’s gonna get grippy!!!! But should make for a fun day.
Shuttle Run – make these quick!!!!
Double Dumbbell Farmer’s Carry – this part should be unbroken. As soon as you pick them up, hang on for down and back!!!!
Dumbbell Burpee Deadlifts – brace your core and keep your back flat through these. Only 5 at a time.
Substitution
If you don’t have room for 50ft Shuttle Run, complete 10 seconds of fast High Knees
Mayhem Mom
7 sets:
50ft Shuttle Run OR 10 seconds of High Knees to Lateral Shuffle
50ft Unbroken Double Dumbbell Farmer’s Carry or 15 seconds of Double Dumbbell Farmer’s Carry
5 Modified Burpee Dumbbell Deadlift
50ft Unbroken Double Dumbbell Farmer’s Carry or 15 seconds of Double Dumbbell Farmer’s Carry
50ft Shuttle Run OR 10 seconds of High Knees to Lateral Shuffle
-rest 60 seconds between sets-
Bonus Stretching (No Measure)
1:00 Pigeon Stretch (R/L)
1:00 Pancake Stretch
1:00 Butterfly Stretch
Athletes Notes
Pigeon Stretch
Pancake Stetch
Butterfly Stretch