Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
5 Donkey Kicks (each)
10 Prone IYT (10 each)
10 Single Leg Glute Bridge (each)
30 seconds of Running
Athletes Notes
Donkey Kick
Prone IYTs
Single Leg Glute Bridge Hold
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
4 Alternating Bodyweight Turkish Get Up
40 second Pike Hold or Handstand Hold
-rest 60 second between sets-
score = emoji
Athletes Notes
Note
On November 5, we did something similar BUT this time we will do the get ups FIRST and then do the hold.
Demo Videos
Bodyweight Turkish Get Up – don’t rush these. It may feel odd doing this with no weight, but imagine you have a glass of water in your hand and you don’t want to spill it. Go through the motion of this movement and actually think about what you’re doing!! If you have access to a household item you can hold, that’s a great option to scale up this movement with.
Pike Hold OR Handstand Hold – I challenge you to get upside down, even if it scares you.
Flow
4 Alternating Bodyweight Turkish Get Up
40 second Pike Hold or Handstand Hold
-rest 60 seconds-
4 Alternating Bodyweight Turkish Get Up
40 second Pike Hold or Handstand Hold
-rest 60 seconds-
4 Alternating Bodyweight Turkish Get Up
40 second Pike Hold or Handstand Hold
Scaled
3 sets:
2 Rolling Get Ups (each side)
40 second Bear Hover Hold (no weight)
-rest 60 seconds between sets-
Mayhem Moms
3 sets:
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (each)
40 second Weighted Bear Hover Hold (you don’t have to do weighted unless you want the added challenge)
-rest 60 second between sets-
Bodyweight: “The Best Attitude is Gratitude” (4 Rounds for distance)
4 sets:
AMRAP 2 Minutes
12 Jumping Air Squats
Max Distance Run in time remaining
-rest 2 minutes between sets-
Athletes Notes
Score
We will only be scoring max distance in meters for how far you ran today in each set.
Workout Strategy and Flow
Jumping Air Squats – this is gonna burn by sets 3 and 4, but push through. If you can knock these 12 out unbroken quickly, that will be ideal!
Run – let’s gooo. We want to push the pace and really try to maximize the amount of distance we can cover in the time remaining. You do get 2 full minutes to recover after this so you should be moving fast. However you should NOT be sprinting. There won’t be enough rest for you to recover from a full sprint, so find that correct pacing for today.
Flow
0:00 – 2:00 Complete 12 Jumping Air Squats then in the time remaining complete a Max Distance Run
2:00 – 4:00 Rest
4:00 – 6:00 Repeat for set 2
6:00 – 8:00 Rest
8:00 – 10:00 Repeat for set 3
10:00 – 12:00 Rest
12:00 – 14:00 Repeat for set 4
Substitution
Run – even if you don’t think you’ll get far, don’t worry about the leaderboard or the distance….just run. Get the miles in and practice running. I BELIEVE IN YOU.
If you cannot run due to injury or weather you can complete max High Knees or High Knees to Jumping Jacks in the time remaining each set.
Backpack Option
4 sets:
AMRAP 2 Minutes
12 Backpack Thruster
Max Distance Backpack Run in time remaining
-rest 2 minutes between sets-
Scaled
4 sets:
AMRAP 2 Minutes
12 Squat to Chair
Max Standing Marches OR Step Jacks in time remaining
-rest 2 minutes between sets-
Mayhem Moms
4 sets:
AMRAP 2 Minutes
12 Air Squat with Rise
Max High Knees to Jumping Jacks in time remaining
-rest 2 minutes between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 Sets:
2 Dumbbell Turkish Get Up (left)
50ft Single Arm Dumbbell Overhead Carry (left)
2 Dumbbell Turkish Get Up (right)
50ft Single Arm Dumbbell Overhead Carry (right)
-rest 60 second between sets-
Athletes Notes
Demo Videos
Dumbbell Turkish Get Up into Single Arm Dumbbell Overhead Carry
If you feel comfortable doing a Turkish get up in a little bit of a reverse order, I want you to attempt that today – start standing, go down, get back up. Because I want you going immediately from the Turkish get up into the overhead carry (so your weight will be determined by your Turkish get up abilities)
If you want to just do the normal starting on the ground Turkish get up, then keep your rest minimal between the last Turkish get up rep and the overhead carry. (using the same dumbbell)
Benefits of the Turkish Get Up:
Unilateral movements where we can correct muscle imbalances
Building shoulder strength
Working on shoulder stability
Strengthening your core
Flow
2 Dumbbell Turkish Get Up (left)
50ft Single Arm Dumbbell Overhead Carry (left)
2 Dumbbell Turkish Get Up (right)
50ft Single Arm Dumbbell Overhead Carry (right)
-rest 60 second-
2 Dumbbell Turkish Get Up (left)
50ft Single Arm Dumbbell Overhead Carry (left)
2 Dumbbell Turkish Get Up (right)
50ft Single Arm Dumbbell Overhead Carry (right)
Mayhem Moms
3 Sets:
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (left)
50ft Single Arm Dumbbell Overhead Carry (left)
2 Single Leg Glute Bridge + Knee Side Plank + Leg Lift (glute bridge + side plank leg left is 1 rep) (right)
50ft Single Arm Dumbbell Overhead Carry (right)
-rest 60 second between sets-
Minimal: “The Best Attitude is Gratitude” (4 Rounds for distance)
4 sets:
AMRAP 2 Minutes
6 Single Dumbbell Thrusters (each) (50/35)
Max Distance Run in time remaining
-rest 2 minutes between sets-
Athletes Notes
Score
We will only be scoring max distance in meters for how far you ran today in each set.
Workout Strategy and Flow
Single Dumbbell Thruster – today I am letting it be YOUR choice if you want to complete these as all 6 on 1 side and all on the other OR if you want to switch every 3 reps or every rep, etc. It’s up to you but you need to do 12 TOTAL reps (6 on each arm) and you should choose a version that allows you to complete it fast. The only thing being scored is the run.
Run – let’s gooo. We want to push the pace and really try to maximize the amount of distance we can cover in the time remaining. You do get 2 full minutes to recover after this so you should be moving fast. However you should NOT be sprinting. There won’t be enough rest for you to recover from a full sprint, so find that correct pacing for today.
Flow
0:00 – 2:00 Complete 6 Single Dumbbell Thrusters (each arm) then in the time remaining complete a Max Distance Run
2:00 – 4:00 Rest
4:00 – 6:00 Repeat for set 2
6:00 – 8:00 Rest
8:00 – 10:00 Repeat for set 3
10:00 – 12:00 Rest
12:00 – 14:00 Repeat for set 4
Substitution
Run – even if you don’t think you’ll get far, don’t worry about the leaderboard or the distance….just run. Get the miles in and practice running. I BELIEVE IN YOU.
If you cannot run due to injury or weather you can complete max High Knees or High Knees to Jumping Jacks in the time remaining each set.
Mayhem Moms
4 sets:
AMRAP 2 Minutes
6 Single Dumbbell Thruster (each) (if needed, modify to Single Dumbbell Front Squat )
Max High Knees to Jumping Jacks in time remaining
-rest 2 minutes between sets-
Bonus Stretching (No Measure)
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes
Scorpion Stretch
Seal Stretch
Leaning Child’s Pose