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:
30 seconds of Jumping Jacks
30 seconds of Cat Cow
Athletes Notes
Jumping Jacks
Cat Cow
Extended Warm Up/Accessory (Checkmark)
6 Minute AMRAP
3 Thread the Needles (each)
6 Tempo Push Up @2121
6 Single Leg RDL (minimal: use dumbbell)
90 / 90 Hip Opener
Athletes Notes
Thread the Needle
Push Ups —tempo is down 2 seconds, pause for 1 second at bottom, up 2 seconds, pause for 1 second at the top
scale these to Incline Push Ups or Knee Push Ups
Bodyweight Single Leg RDL or Single Leg Dumbbell RDL
90/90 Hip Opener
()
Bodyweight + Minimal: Anger (Checkmark)
EMOM 21 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Shuttle Runs (50ft)
Minute 2: Hand Release Push Ups
Minute 3: Box Step Ups (24”/20”)
Score = Emoji
Athletes Notes
Workout Strategy and Flow
The goal of today is about consistency and moving at a moderate pace. Don’t come out going super speedy here because you will fall off. This is a 21 minute EMOM and the only rest you get is the 20 seconds of rest/transition. There is no built in minute of rest.
I would recommend using Rounds 1-2 to ease into and figure out what a comfortable/sustainable pace is, use 3-6 rounds to stay moving and sweaty. Push it in round 7 since it will be the last time at each station
You should be able to do a version of each movement that keeps you moving for the entire 40 seconds. Only resting during the designated 20 second window.
FLOW
0:00 – 0:40 Shuttle Runs
0:40 – 1:00 Rest / Transition
1:00 – 1:40 Hand Release Push Ups
1:40 – 2:00 Rest / Transition
2:00 – 2:40 Box Step Ups
2:40 – 3:00 Rest / Transition
3:00 – 6:00 Repeat for Round 2
6:00 – 9:00 Repeat for Round 3
9:00 – 12:00 Repeat for Round 4
12:00 – 15:00 Repeat for Round 5
15:00 – 18:00 Repeat for Round 6
18:00 – 21:00 Repeat for Round 7
Shuttle Run
Hand Release Push Ups
Box Step Up
Substitution
If you don’t have space to complete the shuttle runs, then complete High Knees to Jumping Jacks in place for 40 seconds.
If you don’t have Hand Release Push Ups yet, you can do Hand Release Knee Push Ups or regular Knee Push Ups or Incline Push Ups
If you don’t have access to a box, step or bench, then complete alternating Lunge to Hip Extension
Scaled
EMOM 21 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Shuttle Walks (50ft) or Standing Marches
Minute 2: Elevated Knee Push Ups
Minute 3: Step Up to Surface
Mayhem Moms
EMOM 21 Minutes
(40 seconds of work, 20 seconds of rest)
Minute 1: Controlled High Knees to Lateral Shuffle
Minute 2: Knee Push Ups or Incline Push Ups
Minute 3: Box Step Up