Crossfit Lillington – Mayhem Affiliate – At Home
Current Cycle: Fitmas (No Measure)
Week 5 of the Fitmas Cycle.
Dates: Week of November 4 through Week of December 23
Two major focuses:
– Single-Leg Strength
– Upper Pulling Strength
& THE TEST: 100 Burpees for Time! (we will re-test on December 23)
Warm Up (No Measure)
3 Rounds
10 Prone Y Raises
10 Glute Kickbacks (each)
5 Thread the Needles (each)
5 Jumping Split Squats (each)
10 Burpees
Athletes Notes
Prone Y Raises
Glute Kickbacks
Thread the Needle
Jumping Split Squats all 5 left, then all 5 right
Burpees
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Bodyweight + Minimal: Strength (AMRAP – Reps)
3 sets:
10 Single Leg Squat to Box (all on one side, then all on the other)
-rest 1:00 between sets-
RX: Box height allows you to squat below parallel.
RX+: Pistol Squat (aka no box)
Athletes Notes
Score
The score for today is the Box Height. If doing RX+ then your score would be 0
Demo Videos
Single Leg Squat (aka Pistol Squat) to Box – Aim to have the box at or slightly below parallel. The higher the box, the easier it will be.
This is a great opportunity to take notes on any imbalances you may find between the two sides of your body.
Flow
10 Single Leg Squats to Box on the left leg
10 Single Leg Squats to Box on the right leg
-rest 1:00-
10 Single Leg Squats to Box on the left leg
10 Single Leg Squats to Box on the right leg
-rest 1:00-
10 Single Leg Squats to Box on the left leg
10 Single Leg Squats to Box on the right leg
Scaled
3 sets:
10 SLOW Squat to Chair/Box
-rest 1:00 between sets-
Mayhem Moms
no modifications
Bodyweight Metcon
Bodyweight: Despicable Me (Time)
4 Rounds:
10 Alternating Bodyweight Renegade Rows
200m Run
10 Towel Row or Banded Bent Over Row or Kipping Pull Ups
200m Run
Athletes Notes
Workout Strategy and Flow
Alternating Bodyweight Renegade Row – this does not have a push up and with it being alternating, every arm counts as a rep. So these will go by quickly each round. Stay tight in your core and keep from letting your hips rock from side-to-side.
Runs: 200m runs can be deceiving in this workout if you aren’t aware of the total volume. (1600m ~ a mile) We have been running in M30 and I believe you are trained well for this volume, however its going to be important to know yourself well enough to set the appropriate pace from the beginning. You don’t want to come out super fast and not be able to hold on across all 4 rounds.
Towel Rows or Banded Bent Over Row or Kipping Pull Up – these are going to be FAST. You should certainly be able to hold on for 10 unbroken reps across all 4 sets with the version you select. Even after the build up of fatigue from the other pulling movement.
FLOW
10 Alternating Bodyweight Renegade Rows, 200m Run, 10 Towel Rows, 200m Run,
10 Alternating Bodyweight Renegade Rows, 200m Run, 10 Towel Rows, 200m Run,
10 Alternating Bodyweight Renegade Rows, 200m Run, 10 Towel Rows, 200m Run,
10 Alternating Bodyweight Renegade Rows, 200m Run, 10 Towel Rows, 200m Run
Substitutions
Run – if you can run, do it. Even if you don’t run for 200m, just at least run for 1 minute OR complete 20 seconds run, 20 second walk, 20 second run for each 200m.
Run –if you are injured or cannot run due to weather you can do 1 minute of High Knees
M30 Scaled
4 Rounds:
10 Elevated Bodyweight Renegade Row or Kneeling Bodyweight Renegade Row
1 minute of Standing Marches
10 Towel Rows or Crush Grip Object Row
1 minute of Standing Marches
Mayhem Moms
4 Rounds:
10 Alternating Bodyweight Renegade Row
1 minute of Controlled High Knees to Lateral Shuffle
10 Towel Rows
1 minute of Controlled High Knees to Lateral Shuffle
Minimal Metcon
Minimal: Despicable Me (Time)
4 Rounds:
10 Alternating Dumbbell Renegade Rows (2×50/35) (no push up)
200m Run
10 Crush Grip Dumbbell Bent Over Row (50/35)
200m Run
Athletes Notes
Workout Strategy and Flow
Dumbbell Renegade Row – this does not have a push up and with it being alternating, every arm counts as a rep. So these will go by quickly each round. Stay tight in your core and keep from letting your hips rock from side-to-side.
Runs: 200m runs can be deceiving in this workout if you aren’t aware of the total volume. (1600m ~ a mile) We have been running in M30 and I believe you are trained well for this volume, however its going to be important to know yourself well enough to set the appropriate pace from the beginning. You don’t want to come out super fast and not be able to hold on across all 4 rounds.
Crush Grip Dumbbell Bent Over Row – these is going to be FAST. You should certainly be able to hold on for 10 unbroken reps across all 4 sets with the weight you select. Even after the build up of fatigue from the other pulling movement.
FLOW
10 Alternating Dumbbell Renegade Rows, 200m Run, 10 Crush Grip Dumbbell Bent Over Rows, 200m Run,
10 Alternating Dumbbell Renegade Rows, 200m Run, 10 Crush Grip Dumbbell Bent Over Rows, 200m Run,
10 Alternating Dumbbell Renegade Rows, 200m Run, 10 Crush Grip Dumbbell Bent Over Rows, 200m Run,
10 Alternating Dumbbell Renegade Rows, 200m Run, 10 Crush Grip Dumbbell Bent Over Rows, 200m Run
Substitutions
Run – if you can run, do it. Even if you don’t run for 200m, just at least run for 1 minute OR complete 20 seconds run, 20 second walk, 20 second run for each 200m.
Run –if you are injured or cannot run due to weather you can do 1 minute of High Knees
Mayhem Moms
4 Rounds:
10 Dumbbell Renegade Row
1 minute of Controlled High Knees to Lateral Shuffle
10 Crush Grip Dumbbell Bent Over Row
1 minute of Controlled High Knees to Lateral Shuffle
Bonus Stretching (No Measure)
:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch
Athletes Notes
Cross Arm Stretch
Standing Tricep Stretch
Toe Touch Stretch
Scorpion Stretch