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
Short Warm Up (No Measure)
2 Rounds:
10 Bodyweight Calf Raises
15 seconds of Standing Marches
15 seconds of Butt Kicks
Athletes Notes
Calf Raises
Standing Marches
Butt Kicks
Extended Warm Up/Accessory (Checkmark)
AMRAP 7 Minutes
5 Adductor Rockbacks (each)
5 Box Step Ups (each)
5 Push Ups to Downward Dog
10 Alternating Single Leg Glute Bridges
3 Burpees (every round go faster)
Athletes Notes
Adductor Rockbacks
Box Step Up
Push Up to Downward Dog
Alternating Single Leg Glute Bridges
Burpees
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Bodyweight + Minimal: Disgust (8 Rounds for reps)
4 sets:
30 seconds of Burpee Box Jump Overs (24”/20”)
30 seconds of Plank
-rest 1 minute after each set-
– into-
4 sets:
30 seconds of Burpees
30 seconds of Hollow Hold
-rest 1 minute after each set-
Goal for Burpee Box Jump Overs: 4-6+
Goal for Burpees: 7-10+
Athletes Notes
Score
You will score your burpee reps.
Sets 1-4 will be reps you get in each of your 30 seconds of Burpee Box Jump Overs
Sets 5-8 will be reps you get in each of your 30 seconds of Burpees
Workout Strategy and Flow
WOOOOHOOOO. We are almost to the end of our burpee focused cycle and we get to retest soon. Today we get a burpee + core combo.
If you are unable to hit the goals, you should scale to the Scaled or Mayhem Moms option
Goal for Burpee Box Jump Overs: 4-6+
Goal for Burpees: 7-10+
Burpee Box Jump Over
Plank
Burpees
Hollow Hold
You should be able to stay moving (or holding) for the entire 30 second window, only resting during your built in minute of rest period.
0:00 – 0:30 Burpee Box Jump Overs
0:30 – 1:00 Plank
1:00 – 2:00 Rest
2:00 – 2:30 Burpee Box Jump Overs
2:30 – 3:00 Plank
3:00 – 4:00 Rest
4:00 – 4:30 Burpee Box Jump Overs
4:30 – 5:00 Plank
5:00 – 6:00 Rest
6:00 – 6:30 Burpee Box Jump Overs
6:30 – 7:00 Plank
7:00 – 8:00 Rest
8:00 – 8:30 Burpees
8:30 – 9:00 Hollow Hold
9:00 – 10:00 Rest
10:00 – 10:30 Burpees
10:30 – 11:00 Hollow Hold
11:00 – 12:00 Rest
12:00 – 12:30 Burpees
12:30 – 13:00 Hollow Hold
13:00 – 14:00 Rest
14:00 – 14:30 Burpees
14:30 – 15:00 Hollow Hold
Substitution
If needed scale the Burpee Box Jump Over to Burpee Box Step Over
Hollow Hold Scaling Progressions
Scaled
4 sets:
30 seconds of Elevated Up Down with Jump + Step Up to Surface
30 seconds of Knee Plank
-rest 1 minute after each set-
-into-
4 sets:
30 seconds of Elevated Up Down with Jump
30 seconds of Boat Hold
-rest 1 minute after each set-
Mayhem Moms
4 sets:
30 seconds of Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs
30 seconds of Plank
-rest 1 minute after each set-
-into-
4 sets:
30 seconds of Modified Burpee
30 seconds of Boat Hold
-rest 1 minute after each set-
Cool Down (No Measure)
30 second Couch Stretch (left)
30 second Couch Stretch (right)
30 second Child’s Pose
30 second QL Stretch (left)
30 second QL Stretch (right)
Athletes Notes
Couch Stretch
Child’s Pose
Seated QL Stretch