Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Hand Release Push Ups
5 No Push Up Burpees
..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
3 Burpees
Athletes Notes
Ankle Circles
Samson Lunge Stretches
Single Leg Glute Bridge Hold
Hand Release Push Ups
No Push Up Burpee Up Downs
Glute Bridges or Single Dumbbell Hang Power Clean
Burpee Variations
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Bodyweight Metcon
Bodyweight: Pita (6 Rounds for time)
5 sets:
5 Line Facing Burpees
10 Glute Bridges
5 Line Facing Burpees
-rest 60 seconds between sets-
-rest 2:00 after 5th set-
Then
35 Burpees for Time
Athletes Notes
Scoring
Sets 1-5 are the scores for the 5 sets of burpee, glute bridges, burpee
Set 6 is the score for the 35 burpees for time
Workout Strategy and Flow
Getting the chance to apply our burpee work into a little metcon. Going from the burpees into different movement and back into the burpees. Practice learning to control your breathing during the burpees at the beginning and the end, then work to recover quickly in the 60 second rest window
Line Facing Burpees
Glute Bridges – squeeze your butt at the top to be sure you’re getting the full rep in.
After we finish the 5 sets, we are changing our burpee style from line facing to regular Burpees . 35 is going to be a number you need to think on ahead of time for how you want to pace. We want to do this fast, but we also want to be sure we don’t come out so fast it causes us to slow down towards the back half.
Challenge yourself today.
FLOW
5 Line Facing Burpees, 10 Glute Bridges, 5 Line Facing Burpees
-rest 60 seconds-
5 Line Facing Burpees, 10 Glute Bridges, 5 Line Facing Burpees
-rest 60 seconds-
5 Line Facing Burpees, 10 Glute Bridges, 5 Line Facing Burpees
-rest 60 seconds-
5 Line Facing Burpees, 10 Glute Bridges, 5 Line Facing Burpees
-rest 60 seconds-
5 Line Facing Burpees, 10 Glute Bridges, 5 Line Facing Burpees
-rest 2:00-
35 Burpees for Time
Backpack Option
5 sets:
5 Backpack Facing Burpees
10 Backpack Hang Power Cleans
5 Backpack Facing Burpees
-rest 60 seconds between sets-
-rest 2:00 after 5th set-
Then
35 Burpees for Time
Scaled
5 sets:
5 Elevated Up Down with Jump
10 Glute Bridges
5 Elevated Up Down with Jump
-rest 60 seconds between sets-
-rest 2:00 after 5th set-
Then
35 Elevated Up Down with Jump for Time
Mayhem Moms
5 sets:
5 Line Facing Modified Burpees
10 Glute Bridges
5 Line Facing Modified Burpees
-rest 60 seconds between sets-
-rest 2:00 after 5th set-
Then
35 Modified Burpee for Time
Minimal: Pita (6 Rounds for time)
5 sets:
5 Dumbbell Facing Burpees
10 Dumbbell Hang Power Clean (2×50/35)
5 Dumbbell Facing Burpees
-rest 60 seconds between sets-
-rest 2:00 after 5th set-
Then
35 Burpees for Time
Athletes Notes
Scoring
Sets 1-5 are the scores for the 5 sets of burpee, power clean, burpee
Set 6 is the score for the 35 burpees for time
Workout Strategy and Flow
Getting the chance to apply our burpee work into a little metcon. Going from the burpees into an dumbbell movement and back into the burpees. Practice learning to control your breathing during the burpees at the beginning and the end, then work to recover quickly in the 60 second rest window
Dumbbell Facing Burpees
Double Dumbbell Hang Power Clean (weight should allow for 10 unbroken reps each time)
After we finish the 5 sets, we are changing our burpee style from dumbbell facing to regular Burpees . 35 is going to be a number you need to think on ahead of time for how you want to pace. We want to do this fast, but we also want to be sure we don’t come out so fast it causes us to slow down towards the back half.
Challenge yourself today.
FLOW
5 Dumbbell Facing Burpees, 10 Dumbbell Hang Power Clean, 5 Dumbbell Facing Burpees
-rest 60 seconds-
5 Dumbbell Facing Burpees, 10 Dumbbell Hang Power Clean, 5 Dumbbell Facing Burpees
-rest 60 seconds-
5 Dumbbell Facing Burpees, 10 Dumbbell Hang Power Clean, 5 Dumbbell Facing Burpees
-rest 60 seconds-
5 Dumbbell Facing Burpees, 10 Dumbbell Hang Power Clean, 5 Dumbbell Facing Burpees
-rest 60 seconds-
5 Dumbbell Facing Burpees, 10 Dumbbell Hang Power Clean, 5 Dumbbell Facing Burpees
-rest 2:00-
35 Burpees for Time
Mayhem Moms
5 sets:
5 Modified Dumbbell Facing Burpee
10 Double Dumbbell Hang Power Clean
5 Modified Dumbbell Facing Burpee
-rest 60 seconds between sets-
-rest 2:00 after 5th set-
Then
35 Modified Burpee for Time
Core Finisher (Checkmark)
4 Sets:
10 L-Crunch
10 Sit Up
30 second Plank
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
Aim to go straight from the L Crunches into the Sit Ups into the 30 second Plank with very little rest between movements.
FLOW
10 L-Crunch, 10 Sit Up, 30 second Plank
-rest 60 seconds-
10 L-Crunch, 10 Sit Up, 30 second Plank
-rest 60 seconds-
10 L-Crunch, 10 Sit Up, 30 second Plank
-rest 60 seconds-
10 L-Crunch, 10 Sit Up, 30 second Plank
Scaled and Mayhem Moms
4 Sets:
10 Modified L-Crunch
10 Quarter Sit Ups
30 second Plank or Knee Plank
-rest 60 seconds between sets-