Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
Complete 2 Rounds:
10 Leg Swings Forward / Backward (each)
5 Dynamic Squat Stretches – with 2 second pause in bottom of squat
10 Single Leg Calf Raises (each)
—
Then Complete 2 Rounds of:
60 second Easy Run Pace
30 second rest
Athletes Notes
Front to Back Leg Swings
Dynamic Squat Stretch
Single Leg Calf Raises
()
Bodyweight + Minimal: “Feast Mode” (Time)
2 Rounds for Time:
3 Minute Run (easy pace)
30 Sit Ups
30 Bodyweight Walking Lunges
2 minute Run (moderate pace)
20 Russian Twists (L+R=1)
20 Alternating Step-Back Lunges
1 minute Run (fast pace)
10 V-Ups
10 Jumping Lunges (total)
Time Cap: 24 Minutes
Athletes Notes
HAPPY THANKSGIVING MAYHEM FAMILY.
I hope you all have a wonderful day with family and friends. 🙂
I am so grateful for each one of YOU.
Workout Strategy and Flow
Because I know a lot of us will be traveling during the Thanksgiving holiday, I have given us this workout today where it is all bodyweight movements. PLUS, rather than giving a distance on the runs (which we may not be able to accurately define while traveling) I have given time domains and paces.
Use today’s workout as a fun way to move, sweat and get a workout in before the festivities begin.
Run – you will notice as the run times get smaller, the pace increases.
Because everyone will run the same time domain, the core variation and lunge variation is going to be the only way to “make up time” on the leaderboard.
—- Sit Ups
—- Bodyweight Walking Lunge
—- Russian Twists
—- Bodyweight Step Back Lunge
—- V-Ups
—- Jumping Lunge
I have also provided a super fun pacing guide for today:
How to Pace Today:
Easy Pace: “Turkey in the Oven” 🦃
This is your cozy, low-and-slow pace, just like a turkey roasting in the oven. Think steady and easy.
Moderate Pace : “Dinner’s Almost Ready” 🥖
Now we’re picking up the pace a bit! Not a full sprint, but you’re moving faster — like heading for the table as Thanksgiving dinner comes out of the kitchen.
Fast Pace : “Race for the Last Piece of Pie!” 🥧
This is your full-out Thanksgiving hustle! This is a short run, fast and focused, just like racing to snag that last piece before it’s gone!
I hope you have FUN today folks. 🙂
Substitution
Run—-> either complete these time domains with High Knees OR if you have access to a machine, you can complete it there.
Backpack Option
2 Rounds for Time:
3 Minute Backpack Run (easy pace)
30 Backpack Sit Up
30 Backpack Walking Lunges
2 minute Backpack Run (moderate pace)
20 Backpack Russian Twists (L+R=1)
20 Alternating Backpack Stepback Lunges
1 minute Backpack Run (fast pace)
10 V-Ups (no backpack)
10 Jumping Lunge (total) (no backpack)
.
Scaled
2 Rounds for Time:
3 Minute Standing Marches (easy pace)
30 Quarter Sit Ups
30 Wall Assisted Step Back Lunges
2 minute Standing Marches (moderate pace)
20 Heel Taps (L+R=1)
20 Wall Assisted Step Back Lunges
1 minute Standing Marches (fast pace)
10 Seated Toe Taps
10 Wall Assisted Step Back Lunges
Mayhem Moms
2 Rounds for Time:
3 Minute High Knees to Lateral Shuffle (easy pace)
30 Quarter Sit Ups
30 Bodyweight Walking Lunge
2 minutes High Knees to Lateral Shuffle (moderate pace)
20 Heel Taps (L+R=1)
20 Bodyweight Step Back Lunge
1 minute High Knees to Lateral Shuffle (fast pace)
10 Modified Alternating Leg V Ups
10 Bodyweight Split Squat (5 each)
Bonus Stretching (No Measure)
2 Minute Easy Walk
Into
1:00 Frog Stretch
1:00 Couch Stretch (each)
:30 Downward to Upward Dog Transitions
Athletes Notes
Frog Stretch
Couch Stretch
Downward to Upward Dog Transitions