Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dogs (each)
20 seconds of Box Step Ups
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog
Birddog
Box Step Up
()
Bodyweight + Minimal: Strength (Checkmark)
3 sets (1 set every 3 minutes)
10 Wide Push Ups
10 Diamond Push Ups
Athletes Notes
Demo Videos
Wide Push Ups
Diamond Pushups
If these push ups variations are VERY easy for you, then I want for you to add a tempo.
If you know that you cannot do 10 of each of these in this 3 minute window, with time in there to rest, then I do recommend scaling.
Scaling Options
From Knees
Wide Knee Push Ups
Diamond Knee Push Ups
Incline
Wide Incline Push Ups
Diamond Incline Push Ups
Flow
0:00 – 3:00 Complete 10 Wide Push Ups into 10 Diamond Push Ups, rest the remainder of time.
3:00 – 6:00 Complete 10 Wide Push Ups into 10 Diamond Push Ups, rest the remainder of time.
6:00 – 9:00 Complete 10 Wide Push Ups into 10 Diamond Push Ups, rest the remainder of time.
Scaled
3 sets (1 set every 3 minutes)
20 Elevated Knee Push Ups
Mayhem Moms
3 sets (1 set every 3 minutes)
10 Wide Knee Push Ups
10 Diamond Knee Push Ups
Bodyweight: “I’m just here for the pie” (Checkmark)
EMOM 16 Minutes
(40 seconds of work; 20 seconds of rest)
Minute 1: Single Arm Bodyweight or Banded Sumo Deadlift High Pulls (left)
Minute 2: Single Arm Bodyweight or Banded Sumo Deadlift High Pulls (right)
Minute 3: Pike Shoulder Taps or Handstand Shoulder Taps
Minute 4: Box Jumps** (24”/20”)
Score = Emoji
**We will allow for Box Step Ups as an RX sub option for today if you need a break from the jumping from this week.
Athletes Notes
Score
Score as an emoji for today and comment in your results box if there were any modifications you had to make
Workout Strategy and Flow
Be aware that the only built in rest you get is the 20 second rest/transition each minute. There is NO built in minute of rest.
Single Arm Banded Sumo Deadlift High Pulls – focus on being explosive with the hips and making this one fluid motion!!!
Pike Shoulder Taps or Handstand Shoulder Taps – gonna be a fun challenge. Get upside down, do something that scares you. Even if it’s just the inverted pike taps. I dare you 😉
RX+ Handstand Shoulder Taps Wall Facing
scaling option: Plank Shoulder Taps
Box Jump – These are different than earlier this week. These are just box jumps so we are expecting you to stand tall at the top of the box each rep!
FLOW
0:00 – 0:40 Complete Single Arm Banded Sumo Deadlift High Pulls (left)
0:40 – 1:00 Rest/Transition
1:00 – 1:40 Single Arm Banded Sumo Deadlift High Pulls (right)
1:40 – 2:00 Rest/Transition
2:00 – 2:40 Pike Shoulder Taps or Handstand Shoulder Taps
2:40 – 3:00 Rest/Transition
3:00 – 3:40 Box Jumps (24”/20”)
3:40 – 4:00 Rest/Transition
4:00 – 8:00 Repeat for round 2
8:00 – 12:00 Repeat for round 3
12:00 – 16:00 Repeat for round 4
Scaled
Slightly different workout as I am breaking up the sumo deadlift movement
EMOM 16 Minutes
(40 seconds of work; 20 seconds of rest)
Minute 1: Bodyweight RDL
Minute 2: Object Upright Row
Minute 3: Bear Crawl Alternating Shoulder Taps
Minute 4: Step Up to Surface
Mayhem Moms
EMOM 16 Minutes
(40 seconds of work; 20 seconds of rest)
Minute 1: Single Arm Banded Sumo Deadlift High Pulls (left)
Minute 2: Single Arm Banded Sumo Deadlift High Pulls (right)
Minute 3: Pike Shoulder Taps or Plank Shoulder Taps
Minute 4: Modified Tuck Jump
Minimal: “I’m just here for the pie” (Checkmark)
EMOM 16 Minutes
(40 seconds of work; 20 seconds of rest)
Minute 1: Single Dumbbell Sumo Deadlift High Pulls (left) (50/35)
Minute 2: Single Dumbbell Sumo Deadlift High Pulls (right) (50/35)
Minute 3: Pike Shoulder Taps or Handstand Shoulder Taps
Minute 4: Box Jumps** (24”/20”)
Score = Emoji
**We will allow for Single Dumbbell Box Step Ups as an RX sub option for today if you need a break from the jumping from this week.
Athletes Notes
Score
Score as an emoji for today and comment in your results box if there were any modifications you had to make.
Workout Strategy and Flow
Be aware that the only built in rest you get is the 20 second rest/transition each minute. There is NO built in minute of rest.
Single Arm Dumbbell Sumo Deadlift High Pulls – focus on being explosive with the hips and making this one fluid motion!!!
Pike Shoulder Taps or Handstand Shoulder Taps – gonna be a fun challenge. Get upside down, do something that scares you. Even if it’s just the inverted pike taps. I dare you 😉
RX+ Handstand Shoulder Taps Wall Facing
scaling option: Plank Shoulder Taps
Box Jump – These are different than earlier this week. These are just box jumps so we are expecting you to stand tall at the top of the box each rep!
FLOW
0:00 – 0:40 Complete Single Dumbbell Sumo Deadlift High Pulls (left)
0:40 – 1:00 Rest/Transition
1:00 – 1:40 Single Dumbbell Sumo Deadlift High Pulls (right)
1:40 – 2:00 Rest/Transition
2:00 – 2:40 Pike Shoulder Taps or Handstand Shoulder Taps
2:40 – 3:00 Rest/Transition
3:00 – 3:40 Box Jumps (24”/20”)
3:40 – 4:00 Rest/Transition
4:00 – 8:00 Repeat for round 2
8:00 – 12:00 Repeat for round 3
12:00 – 16:00 Repeat for round 4
Mayhem Moms
EMOM 16 Minutes
(40 seconds of work; 20 seconds of rest)
Minute 1: Single Arm Dumbbell Sumo Deadlift High Pulls (left)
Minute 2: Single Arm Dumbbell Sumo Deadlift High Pulls (right)
Minute 3: Pike Shoulder Taps or Plank Shoulder Taps
Minute 4: Modified Tuck Jump