Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Alternating Leg V-Ups
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
Athletes Notes
4 Minutes to work through as many rounds as you can.
Mountain Climber
Scap Only Push Up
Push Up to Downward Dog
Alternating Leg V-Up
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
2-3 sets
10 Hand Release Push Ups
15 Box Dips
-rest 1:30 between sets-
Depending on how you’re feeling this week, choose either 2 or 3 sets
Score = emoji, comment any modifications made
Athletes Notes
Demo Videos
Hand Release Push Ups
scale to: Knee Push Ups OR Incline Push Ups
Chair Dip
Flow
10 Hand Release Push Ups
15 Box Dips
-rest 1:30-
10 Hand Release Push Ups
15 Box Dips
-rest 1:30-
OPTIONAL SET
10 Hand Release Push Ups
15 Box Dips
Scaled
2-3 sets
10 Elevated Knee Push Ups
15 Wall Tricep Dips
-rest 1:30 between sets-
Mayhem Moms
No modifications but if you cannot lay flat on your back, THEN scale to:
2-3 sets
15 Incline Push Ups
15 Chair Dip
-rest 1:30 between sets-
Bodyweight: Steal the Moon (Time)
For Time
20 Bodyweight Sumo Deadlift High Pull (or Banded)
40 Alternating Leg V-Ups
15 Bodyweight Sumo Deadlift High Pull (or Banded)
30 Alternating Leg V-Ups
10 Bodyweight Sumo Deadlift High Pull (or Banded)
20 Alternating Leg V-Ups
5 Bodyweight Sumo Deadlift High Pull (or Banded)
10 Alternating Leg V-Ups
Athletes Notes
Workout Strategy and Flow
Bodyweight Sumo Deadlift High Pull : be EXPLOSIVE!!!! These are going to be a challenge if you’ve never done them before. They need to be one fluid motion of a sumo deadlift…immediately into an upright row. Don’t break the movements into two separate movements with a pause. Think of squeezing your butt and thrusting your hips while pulling your elbows high.
can also perform as Banded Sumo Deadlift High Pull
Alternating Leg V-Up : whew, these are definitely going to add up as the workout goes on. You will feel your core in the sumo deadlift high pulls especially after the first 40 and 30 reps. I would recommend having a smart strategy for how you tackle these.
If you need a quick explanation of the flow: Dumbbell SDHPs go down by 5 reps each time, while the Alternating Leg V-ups decrease by 10 reps each time.
Backpack Option
For Time
20 Backpack Sumo Deadlift High Pull
40 Backpack Sit Up
15 Backpack Sumo Deadlift High Pull
30 Backpack Sit Up
10 Backpack Sumo Deadlift High Pull
20 Backpack Sit Up
5 Backpack Sumo Deadlift High Pull
10 Backpack Sit Up
Scaled
For Time
20 Bodyweight Sumo Deadlift High Pull
40 Seated Toe Taps
15 Bodyweight Sumo Deadlift High Pull
30 Seated Toe Taps
10 Bodyweight Sumo Deadlift High Pull
20 Seated Toe Taps
5 Bodyweight Sumo Deadlift High Pull
10 Seated Toe Taps
Mayhem Moms
For Time
20 Bodyweight Sumo Deadlift High Pull
40 Modified Alternating Leg V Ups
15 Bodyweight Sumo Deadlift High Pull
30 Modified Alternating Leg V Ups
10 Bodyweight Sumo Deadlift High Pull
20 Modified Alternating Leg V Ups
5 Bodyweight Sumo Deadlift High Pull
10 Modified Alternating Leg V Ups
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
2-3 sets
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
-rest 1:30 between sets-
Depending on how you’re feeling this week, choose either 2 or 3 sets
Athletes Notes
Demo Videos
Crush Grip Dumbbell Floor Press
Crush Grip Dumbbell Skull Crusher
Flow
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
-rest 1:30-
OPTIONAL SET
15 Crush Grip Dumbbell Floor Press
15 Crush Grip Dumbbell Skull Crushers
Mayhem Moms
No modifications but if you cannot lay flat on your back, THEN scale to:
2-3 sets
15 Incline Push Ups
15 Chair Dip
-rest 1:30 between sets-
Minimal: Steal the Moon (Time)
For Time
20 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
40 Alternating Leg V-Ups
15 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
30 Alternating Leg V-Ups
10 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
20 Alternating Leg V-Ups
5 Double Dumbbell Sumo Deadlift High Pull (2×50/35)
10 Alternating Leg V-Ups
Athletes Notes
Workout Strategy and Flow
Dumbbell Sumo Deadlift High Pulls : be EXPLOSIVE!!!! These are going to be a challenge if you’ve never done them before. They need to be one fluid motion of a sumo deadlift…immediately into an upright row. Don’t break the movements into two separate movements with a pause. Think of squeezing your butt and thrusting your hips while pulling your elbows high.
Alternating Leg V-Up : whew, these are definitely going to add up as the workout goes on. You will feel your core in the sumo deadlift high pulls especially after the first 40 and 30 reps. I would recommend having a smart strategy for how you tackle these.
If you need a quick explanation of the flow: Dumbbell SDHPs go down by 5 reps each time, while the Alternating Leg V-ups decrease by 10 reps each time.
Mayhem Moms
For Time
20 Dumbbell Sumo Deadlift High Pulls
40 Modified Alternating Leg V Ups
15 Dumbbell Sumo Deadlift High Pulls
30 Modified Alternating Leg V Ups
10 Dumbbell Sumo Deadlift High Pulls
20 Modified Alternating Leg V Ups
5 Dumbbell Sumo Deadlift High Pulls
10 Modified Alternating Leg V Ups
Burpee Finisher (OPTIONAL) (2 Rounds for time)
2 sets:
25 Burpees for time
-rest 2:00 between sets-
Athletes Notes
Optional Finisher Explanation
NOTE: Last week we did 50 for time. This week we are doing 2 sets of 25.
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.
Burpees
scale to Modified Burpee or Elevated Up Down with Jump if needed