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 7 Minutes
20 Tibialis Raises
6 Hamstring Scoop Stretches (each)
6 Elbow to Floor with Rotation (each)
30 second Run
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin and to help prevent knee injuries
Hamstring Scoop Stretch
Elbow to Floor Stretch with Rotation
()
Bodyweight + Minimal: “Lightbulb!” (Time)
Running Work
3 Rounds:
400m Run (Easy Pace)
-30 second Walk-
300m Run (Moderate Pace)
-30 second Walk-
200m (Fast Pace)
-30 second Walk-
*Score = Total time
Athletes Notes
Workout Strategy and Flow
Running session today, gonna be a good one. This one is going to help us get comfortable moving through different gears.
KEEP IN MIND If you are doing this alongside someone else, your actual speeds may be different based on each of your individual running capabilities – BUT you should both feel the same way in your easy, moderate and fast paces.
PACING EXPLANATIONS:
Easy = Conversational Pace. Should be able to talk to someone and not be out of breath.
Moderate = slightly more challenging, but something sustainable for 30-40 minutes
Fast = the most challenging pace we will see today, shouldn’t be a sprint, but also shouldn’t be something you could hold for longer than 6-10 minutes.
If you still don’t quite understand how to pace, just keep it simple and think of having 3 “gears” today: Easy, Medium, and Hard.
FLOW
400m Run (Easy)
-30 second Walk-
300m Run (Moderate)
-30 second Walk-
200m (Fast)
-30 second Walk-
400m Run (Easy)
-30 second Walk-
300m Run (Moderate)
-30 second Walk-
200m (Fast)
-30 second Walk-
400m Run (Easy)
-30 second Walk-
300m Run (Moderate)
-30 second Walk-
200m (Fast)
-30 second Walk-
Substitutions
If you don’t like running….or think you are bad at running….GO RUN. This is the perfect opportunity to get better 🙂 You will thank me some day.
If you don’t have the space to run or the weather doesn’t allow it, then complete High Knees at 3 different paces. (easy, medium, hard) for the walk, literally just walk it out around the space you have to shake out the body before the next part.
400m Run = 2 minutes of High Knees
300m Run = 1:30 minutes of High Knees
200m Run = 1 minute of High Knees
If you have access to a machine you can complete the paces on there, for the walking portion on a machine I would fully rest.
Backpack Option
Complete the entire workout with a backpack on.
Scaled
3 Rounds
2 Minute Easy Pace of Standing Marches
30 second Slow Walk
1:30 Moderate Pace of Standing Marches
30 second Slow Walk
1 Minute Fast Pace of Standing Marches
30 second Slow Walk
Mayhem Moms
If you feel comfortable running, do it 🙂
If not, complete these at a controlled speed, easing into each pace to determine what your easy, moderate, and fast looks like in this season of life.
3 Rounds
2 Minute Easy Pace of High Knees to Lateral Shuffle
30 second Walk
1:30 Minute Moderate Pace of High Knees to Lateral Shuffle
30 second Walk
1 minute Fast Pace of High Knees to Lateral Shuffle
30 second Walk
Bonus Stretching (No Measure)
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes
Scorpion Stretch
Seal Stretch
Leaning Child’s Pose