Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Prone Y Raises
5 Thread the Needle (each)
5 Single Leg Glute Bridges (each)
5 Jumping Split Squat (each)
15 Single Unders or Line Hops
Athletes Notes
5 Minutes to work through as many rounds as you can.
Prone Y Raises
Thread the Needle
Single Leg Glute Bridge
Jumping Split Squats all 5 left, then all 5 right
Single Unders or Line Hops
()
Bodyweight: Strength (Checkmark)
Every 2:30 minutes x 3 sets
12 Tempo Object Pullover @2121 OR Superman with Scapular Retraction
40 second Cat Cow
Athletes Notes
Demo Videos
Object Lat Pullovers – use any household object that adds resistance
Tempo Explanation down for 2 seconds, pause for 1 second at bottom, up for 2 seconds, pause 1 second at the top before the next rep.
OR Superman with Scapular Retraction
Cat Cow
Flow
0:00 – 2:30 Complete 12 Tempo Object Pullover @2121 + 40 second Cat Cow. Rest the remainder of time.
2:30 – 5:00 Repeat for set 2
5:00 – 7:30 Repeat for set 3
Scaled
No Modifications 🙂
Mayhem Moms
Every 2:30 for 3 Sets
12 Object Lat Pull Over OR 12 Dead Bug Floor Angel
40 seconds of Cat Cow
Minimal: Strength (3 Rounds for weight)
Every 2:30 minutes x 3 sets
12 Tempo Dumbbell Lat Pullover @2121
40 second Cat Cow
Athletes Notes
Demo Videos
Dumbbell Pullover – this can be done on a bench or lying flat on the floor!!
Tempo Explanation down for 2 seconds, pause for 1 second at bottom, up for 2 seconds, pause 1 second at the top before the next rep.
Cat Cow
Flow
0:00 – 2:30 Complete 12 tempo dumbbell pull overs and 40 seconds of cat cow. Rest the remainder of time.
2:30 – 5:00 Repeat for set 2
5:00 – 7:30 Repeat for set 3
Mayhem Moms
No modifications!
Bodyweight + Minimal: Leftovers are for Quitters (6 Rounds for time)
6 sets: 1 every 2 Minutes
30 Double Unders*
15 Air Squats
30 Double Unders*
*If no access to jump rope complete as 50 Line Hops each time.
Athletes Notes
Workout Strategy and Flow
Double Unders – these need to be “on” today. No trip ups can really happen. So if you cannot do the 30 without breaking today, I would advise you to scale!
50 Line Hops or 50 Single Unders will be our scaling for today
Air Squats – crank these out. Going unbroken every single time is going to be a must. You can do it. It’s only 15!!!
Bank up all the rest you can get before the next 2 minutes starts.
FLOW
0:00 – 2:00 Complete 30 Double Unders, 15 Air Squats, 30 Double Unders and rest in the time remaining
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
6:00 – 8:00 Repeat for set 4
8:00 – 10:00 Repeat for set 5
10:00 – 12:00 Repeat for set 6
Scaled
6 sets: 1 every 2 Minutes
30 Object Toe Taps
15 Squat to Chair
30 Object Toe Taps
Mayhem Moms
6 sets: 1 every 2 Minutes
30 Slow and Controlled Line Hops
15 Air Squats
30 Slow and Controlled Line Hops
Burpee Finisher (OPTIONAL) (Time)
50 Burpees for Time
Athletes Notes
Optional Finisher Explanation
This is an optional finisher. An extra way to get more burpee reps in for the week as we continue to build in volume and overall just work on getting better at burpees.
This is a fun moment that you can EITHER choose to do 50 Burpees for time (and actually push the pace and try to see how fast you can go) OR you can choose to just do the 50 burpees as quickly as you are capable of today (based on how your body is feeling from the week).
Burpees
scale to Modified Burpee or Elevated Up Down with Jump if needed
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