Crossfit Lillington – Mayhem Affiliate – At Home
Short Warm Up (No Measure)
2 Rounds:
10 Bodyweight Calf Raises
15 seconds of Standing Marches
15 seconds of Butt Kicks
Athletes Notes
Calf Raises
Standing Marches
Butt Kicks
Extended Warm Up/Accessory (Checkmark)
AMRAP 6 Minutes
20 Jumping Jacks
5 Push Ups to Downward Dog (with 2 sec pause in downward dog)
10 Alternating Single Leg Glute Bridges
3 Burpees (every round go faster)
Athletes Notes
Jumping Jacks
Push Up to Downward Dog
Alternating Single Leg Glute Bridges
Burpees
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Bodyweight + Minimal: “Gobble ‘Til You Wobble” (5 Rounds for time)
5 Sets:
20 Burpees
-rest 1:00 between sets-
Athletes Notes
Workout Strategy and Flow
Simple day today. Got our main burpee work for the week. This is going to be a no excuse workout for those who are traveling for Thanksgiving tomorrow.
This is going to be a workout that will allow for you to practice burpee speed and learning how you recover within this 1 minute window.
The biggest thing that I want for you to focus on is consistency across all 5 sets!!
FLOW
20 Burpees
-rest 1:00-
20 Burpees
-rest 1:00-
20 Burpees
-rest 1:00-
20 Burpees
-rest 1:00-
20 Burpees
Scaled
5 Sets:
20 Elevated Up Down with Jump
-rest 1:00 between sets-
Mayhem Moms
5 Sets:
20 Modified Burpee
-rest 1:00 between sets-
Bodyweight + Minimal: Core (Checkmark)
EMOM 6 Minutes
Minute 1: Unbroken Side Plank (left)
Minute 2: Unbroken Side Plank (right)
Minute 3: Rest
*as soon as you break you are done and should rest the remainder of the minute
Score = emoji, comment how long you held each time
Athletes Notes
Demo Video
Side Plank
What I want for you to do is hold for as long as you can. If you come down within the minute, then just rest during the remainder of the minute. If you can hold on for the entire 60 seconds, then flip over and try to do it again on the other side!!
Flow
0:00 – 1:00 Unbroken Side Plank (left)
1:00 – 2:00 Unbroken Side Plank (right)
2:00 – 3:00 Rest
3:00 – 4:00 Unbroken Side Plank (left)
4:00 – 5:00 Unbroken Side Plank (right)
5:00 – 6:00 Rest
Scaled and Mayhem Moms
If unable to perform Side Plank , scale to Knee Side Plank