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)
3 Rounds
10 Prone IYT (10 each)
10 Slow Reverse Snow Angels
10 second Pike Hold
10 Bodyweight Forward Lunges
30 second Run
Athletes Notes
Prone IYTs
Reverse Snow Angels
Pike Hold
Bodyweight Forward Lunges
()
Bodyweight: Strength (Checkmark)
2-3 sets:
15 Tempo Seated Crush Grip Object Strict Press @2121
or
15 Tempo Banded Strict Press @2121
-rest 2:00 between sets-
RX+ Option:
2-3 sets:
5-8 Tempo Pike Push Ups or Strict Handstand Push Ups @2121
-rest 2:00 between sets-
Athletes Notes
Scoring
Score which type you did (object, banded, pike, or strict handstand push up)
Demo Videos
Crush Grip Object Strict Press or Banded Strict Press
RX+ OPTION: Pike Push Up OR Strict Handstand Push Up
TEMPO Up for 2 seconds, pause for 1 second at the top, down for 2 seconds, pause for 1 second at the bottom.
Flow
15 Tempo Banded Strict Press
-rest 2:00-
15 Tempo Banded Strict Press
-rest 2:00-
(OPTIONAL) 15 Tempo Banded Strict Press
Scaled
2-3 sets:
15 Slow Crush Grip Seated Object Strict Press (don’t worry about a tempo, but go slow)
-rest 2:00 between sets-
Mayhem Moms
No modification here. See Scaled or Substitution Section for other options.
Minimal: Strength (3 Rounds for weight)
2-3 sets:
15 Tempo Seated Crush Grip Dumbbell Strict Press @2121
-rest 2:00 between sets-
Athletes Notes
Demo Video
Crush Grip Seated Dumbbell Strict Press – can sit on the floor or on a box / bench / chair
TEMPO Up for 2 seconds, pause for 1 second at the top, down for 2 seconds, pause for 1 second at the bottom.
Flow
15 Tempo Seated Crush Grip Dumbbell Strict Press
-rest 2:00-
15 Tempo Seated Crush Grip Dumbbell Strict Press
-rest 2:00-
(OPTIONAL) 15 Tempo Seated Crush Grip Dumbbell Strict Press
Mayhem Moms
No modification here.
Bodyweight + Minimal: Running Work (Time)
6 Rounds:
100m Walk
200m Run (moderate pace)
Athletes Notes
Workout Strategy and Flow
Woohooo another chance for us to get better at running. This one is going to have no built in rest; instead, the rest will be during the walks.
FLOW
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
100m Walk, 200m Run (moderate pace)
Substitution
If you don’t feel confident running these distances yet, then complete this version instead:
6 rounds:
60 second walk
60 second run/jog
Scaled
6 Rounds:
60 second Standing Marches
60 second Step Jacks
Mayhem Moms
6 Rounds:
60 second Standing Marches
60 second High Knees or High Knees to Lateral Shuffle
Longer Cool Down (No Measure)
2 Minute Easy Walk
Into
1:00 Frog Stretch (each)
1:00 Couch Stretch (each)
:30 Downward to Upward Dog Transitions
Athletes Notes
Pigeon Stretch
Couch Stretch
Downward to Upward Dog Transitions