Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
15 seconds of Standing Marches
10 Deadbug Floor Angels
5 Jumping Split Squats (all on left, then all on right)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
2 Rounds of:
10 Hanging Shrugs + 1 Strict Pull Up with Pause at Top
Athletes Notes
Standing Marches
Dead Bug Floor Angel
Jumping Split Squats
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row
If doing strict pull ups: Hanging Shrugs
()
Bodyweight + Minimal: Strength (Checkmark)
3 sets:
Strict Pull Up @30X1
-rest 1:30 between sets-
Level 1: 4 reps
Level 2: 6 reps
Level 3: 8 reps
*If you have access to a band and need to use one to do assisted pull ups with the proper tempo, you may!
**Dumbbell Alternative: Double Dumbbell Bent Over Row
**Bodyweight Alternative: Towel Rows or Banded Rows
SCORE = LEVEL (1,2 OR 3)
Athletes Notes
Score
Your score should be either 1,2,3 for the level you chose. Even if you do Level 1 reps (4) but you scale the reps to 4 tempo banded strict pull ups, log as level 1 “Scaled”
Demo Video
Strict Pull Up
Dumbbell Alternative: Double Dumbbell Bent Over Row
Bodyweight Alternative: Towel Rows or Banded Bent Over Row
Scaling Options
Toe Assist Pull Up
Banded Strict Pull Ups
Jumping Pull Up with eccentric
Tempo Explanation
At the top of the rep, with the chin over the bar, you will lower yourself down for 3 seconds, once at the bottom of the rep you will explode by up to the top of the rep with a quick pull, pausing for 1 second before repeating.
Flow
If you go with level 2, your flow would look like
6 Strict Pull Ups @ 30X1
-rest 1:30-
6 Strict Pull Ups @ 30X1
-rest 1:30-
6 Strict Pull Ups @ 30X1
Scaled
3 sets:
Towel Rows @30X1
-rest 1:30 between sets-
Mayhem Moms
3 sets:
Towel Rows or Banded Bent Over Row or Banded Strict Pull Ups @30X1
-rest 1:30 between sets-
Bodyweight Metcon
Bodyweight: Minions, Assemble! (Time)
3 Rounds:
10 Single Arm Extended Overhead Squat (left)
10 Single Arm Extended Overhead Squat (right)
30 Box Step Ups (24”/20”)
Athletes Notes
Workout Strategy and Flow
Get ready for a fun ending to our Friday!!!
Single Arm Extended Overhead Squat : we haven’t done these in a while here in M30 and this is going to serve as a bit of a challenge for some of us, especially if it exposes that you have a mobility issue. These are just air squats but you should have 1 of your arms straight up overhead as if you had a dumbbell in your hand!!
if you need to, you can scale to 20 Bodyweight Overhead Squat
Box Step Up : this is where you can really make up time! Remember you do need to stand up tall on the top of the box, but work to get into a quicker cadence on these. The legs may be feeling a bit jello-ey by the end of round 2 after the squats and step ups. Charge through.
Scaled
3 Rounds:
20 Squat to Chair
30 Step Up to Surface
Mayhem Moms
3 Rounds:
20 Banded Overhead Squats OR Bodyweight Overhead Squat
30 Box Step Up or Lunge to Hip Extension
Minimal Metcon
Minimal: Minions, Assemble! (Time)
3 Rounds:
10 Single Dumbbell Overhead Squat (left) (50/35)
10 Single Dumbbell Overhead Squat (right) (50/35)
30 Box Step Ups (24”/20”)
Athletes Notes
Workout Strategy and Flow
Get ready for a fun ending to our Friday!!!
Dumbbell Overhead Squat : we haven’t done these in a while here and this is going to serve as a bit of a challenge for some of us, especially if it exposes that you have a weaker side. Good news is that we have been working on our single arm overhead strength in our strength pieces recently, so hopefully you are feeling comfortable with weight overhead!
Box Step Up : this is where you can really make up time! Remember you do need to stand up tall on the top of the box, but work to get into a quicker cadence on these. The legs may be feeling a bit jello-ey by the end of round 2 after the squats and step ups. Charge through.
Substitution
Before scaling the movement of the overhead squat, I really encourage you to set aside your ego and IF you have access to a lighter dumbbell, scale the weight so you can still perform the movement. If you absolutely cannot do this safely, then you can scale to a Single Dumbbell Front Squat
Mayhem Moms
Option 1:
3 Rounds:
20 Banded Overhead Squats OR Single DB Crush Grip Overhead Squat
30 Box Step Up or Lunge to Hip Extension
OR
Option 2:
3 rounds:
10 Single Dumbbell Front Squat (left)
10 Single Dumbbell Front Squat (right)
30 Box Step Up or Lunge to Hip Extension
Bonus Stretching (No Measure)
1:00 Lat Stretch on Box
:30 Couch Stretch (each)
:30 Elbow to Floor Stretch (each)
Athletes Notes
Lat Stretch on Box
Couch Stretch
Elbow to Floor Stretch