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
TODAY’S OPTIONS (No Measure)
We’ve done a lot this week. With next week being test week for our burpees, I wanted to provide us with a Recovery Style Workout today.
You should choose between the Recovery Flow OR Recovery Workout…or you can completely rest today.
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Bodyweight + Minimal: Recovery Flow (Checkmark)
Start a 25 Minute Clock and move through this….
1:00 Cat Cow
:30 Bird Dog (Right Arm, Left Leg)
:30 Bird Dog (Left Arm, Right Leg)
1:00 Marches
…into…
4 Rounds:
1:00 Toe Touch Stretch – as you exhale sink deeper into the stretch
1:00 Bottom of the Squat Hold
1:00 Push up to Downward Dog Pose
1:00 Frog Stretch
….into…..
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
1:00 Pigeon Stretch (Left)
1:00 Pigeon Stretch (Right)
2:00 Child’s Pose
Athletes Notes
Cat Cow
Birddog
Standing Marches
Toe Touch Stretch
Bottom of the Squat Hold
Push Up to Downward Dog w/Explanation
Frog Stretch
Couch Stretch
Pigeon Stretch
Child’s Pose
Bodyweight + Minimal: Recovery Workout (Checkmark)
This should be done at an easy pace, just meant to get you moving
AMRAP 20 Minutes
200m Walk (or 90 seconds of Standing Marches)
5 Upward to Downward Dog Transitions
10 Roll and Reach
15 Bodyweight Samson Lunges
30 second Object or Dumbbell Farmer Carry Hold (2×50/35)
Score = Emoji
Athletes Notes
Notes
This is intended to be done at an easy pace and get you moving. We are nearing the end of our cycle and Monday is test day for the burpees, so based on the work we have seen Monday – Wednesday this week, I wanted to provide us with more of a recovery style workout before we head into Saturday and Sunday.
Walk- complete a 200m walk or 90 seconds of Standing Marches
Downward to Upward Dog Transitions
Roll and Reach
Samson Lunge
Object Farmers Carry Hold or Dumbbell Farmers Carry Hold
While this is a 20 minute AMRAP, we aren’t aiming for speed or trying to get the most rounds/reps…we are going for quality and to get movement done in a way that makes us feel good heading into our final 2 days of the week.
Scaled/Mayhem Moms
No modifications needed