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)
5:00 Clock
5 Thread the Needles (each)
5 Birddogs
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Glute Kickbacks (each)
20 Jumping Jacks or 20 Single Unders
Athletes Notes
Thread the Needle
Birddog
Dynamic Squat Stretch
Deep Squat with Rotations
Glute Kickbacks
Jumping Jacks
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
4 Sets:
10 Pause Towel Rows or Banded Bent Over Rows or 6 Pause Chin Ups
-rest 1:30 between sets-
(2 second pause at top of each rep)
Athletes Notes
Demo Video
Towel Rows OR Banded Bent Over Row OR Chin Ups
Pause for 2 seconds at the top of each rep.
Flow
10 Pause Towel Rows
-rest 1:30-
10 Pause Towel Rows
-rest 1:30-
10 Pause Towel Rows
-rest 1:30-
10 Pause Towel Rows
Backpack Option
4 Sets:
10 Pause Backpack Bent Over Row
-rest 1:30 between sets-
Scaled or Mayhem Moms
No modifications here! You should be able to do one of the listed options above, like Towel Rows or Banded Bent Over Rows 🙂
Bodyweight: Pumpernickel (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
40 Line Hops
20 ‘Bodyweight Movement’*
10 V-Ups
*Odd Rounds: Bodyweight Walking Lunge
*Even Rounds: Air Squats
Athletes Notes
Workout Strategy and Flow
This is going to be fun because typically AMRAPs are the same movements round after round, but today we get to change up one of the movements every other round. Be sure to check the flow below if you are a bit confused.
The main focus in these 10 minutes is going to be LEGS LEGS….and more LEGS. We don’t want to get stuck on the line hops or the V-Ups as we want to be able to charge through rounds of this leg variation.
FLOW
On a 10 Minute Clock, complete as many rounds/reps of
40 Line Hops, 20 Bodyweight Walking Lunge, 10 V-Ups,
40 Line Hops, 20 Air Squats, 10 V-Ups,
40 Line Hops, 20 Bodyweight Walking Lunge, 10 V-Ups,
40 Line Hops, 20 Air Squats, 10 V-Ups,…
and so forth.
Line Hops
Bodyweight Walking Lunge
Air Squats
V-Ups -should be able to knock out 10 in a row. If you need to, split into two fast sets of 5 reps.
Substitution
V-Ups –> Tuck Ups or Modified Tuck Ups
Scaled
This version is slightly different. I want to be sure you all are focused on quality movement and don’t have to think about much else during the workout, so instead of going back and forth each round you will do both movements each round with less reps.
AMRAP 10 Minutes
40 Object Toe Taps or Step Jacks
10 Squat to Chair
10 Wall Assisted Step Back Lunges
10 Seated Toe Taps
Mayhem Moms
AMRAP 10 Minutes
40 Slow and Controlled Line Hops
20 ‘Bodyweight Movement’ (should feel confident doing the RX lunge and squat movements- if not, scale to M30 Scaled version)
10 Modified L-Crunch or Heel Taps (L+R=1)
Minimal Metcon
()
Minimal: Strength (4 Rounds for weight)
4 Sets:
10 Pause Double Dumbbell Bent Over Rows
-rest 1:30 between sets-
(2 second pause at top of each rep)
Athletes Notes
Demo Video
Double Dumbbell Bent Over Row
Pause for 2 seconds at the top of each rep.
Flow
10 Pause Double Dumbbell Bent Over Rows
-rest 1:30-
10 Pause Double Dumbbell Bent Over Rows
-rest 1:30-
10 Pause Double Dumbbell Bent Over Rows
-rest 1:30-
10 Pause Double Dumbbell Bent Over Rows
Mayhem Moms
No modifications here!!
Minimal: Pumpernickel (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
40 Double Unders
20 ‘Dumbbell Movement’*
10 V-Ups
*Odd Rounds: Single Dumbbell Walking Lunge (50/35)
*Even Rounds: Dumbbell Goblet Squats (50/35)
Athletes Notes
Workout Strategy and Flow
This is going to be fun because typically AMRAPs are the same movements round after round, but today we get to change up one of the movements every other round. Be sure to check the flow below if you are a bit confused.
The main focus in these 10 minutes is going to be LEGS LEGS….and more LEGS. We don’t want to get stuck on the double unders or the V-Ups as we want to be able to charge through rounds of this leg variation.
FLOW
On a 10 Minute Clock, complete as many rounds/reps of
40 Double Unders, 20 Single Dumbbell Walking Lunge, 10 V-Ups,
40 Double Unders, 20 Dumbbell Goblet Squats, 10 V-Ups,
40 Double Unders, 20 Single Dumbbell Walking Lunge, 10 V-Ups,
40 Double Unders, 20 Dumbbell Goblet Squats, 10 V-Ups,…
and so forth.
Double Unders – only 40 at a time. If you cannot do at least 20 reps of double unders unbroken, under fatigue then I do recommend scaling for today so that you aren’t stuck on the double unders.
Single Dumbbell Walking Lunge – can be held any way you’d like.
Dumbbell Goblet Squat
V-Ups -should be able to knock out 10 in a row. If you need to, split into two fast sets of 5 reps.
Substitution
Double Unders –> 40 Crossovers – Single Under or 80 Single Unders
V-Ups –> Tuck Ups or Modified Tuck Ups
Mayhem Moms
AMRAP 10 Minutes
40 Slow and Controlled Line Hops
20 ‘Dumbbell Movement’ (should feel confident doing the RX lunge and goblet squat movements- if not, scale to bodyweight version)
10 Modified L-Crunch or Heel Taps (l+r=1)