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
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dogs (each)
20 seconds of Box Step Ups
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog
Birddog
Box Step Up
Bodyweight Metcon
()
Bodyweight: Most Wonderful Time of the Year (3 Rounds for reps)
EMOM 20 Minutes
Minute 1: Max Box Step Ups (24”/20”)
Minute 2: Max Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
Minute 3: Max Pike Push Ups or Banded Strict Press or Kipping Handstand Push Ups
Minute 4: Rest
Athletes Notes
Scoring
Set 1 score : total # of Box Step Ups
Set 2 score: total # of Rows/Pull Ups
Set 3 score: total # of Pike Push Ups/Strict Press/HSPU
Workout Strategy and Flow
MERRY CHRISTMAS EVE, MAYHEM FAM.
Super excited for you to get in a sweaty and challenging workout on your Christmas eve. If you are visiting family or have family in town, I encourage you to grab them and have them do this workout (or the bodyweight version) with you.
This is a long EMOM today and the goal is to try your best to stay moving for 50-55 seconds of the minute and use 5-10 seconds as rest/transition time.
Box Step Up
Towel Rows or Banded Bent Over Row or Kipping Pull Up
Pike Push Up or Banded Strict Press or Kipping Handstand Push Up
FLOW
0:00 – 1:00 complete max box step ups
1:00 – 2:00 complete max towel rows
2:00 – 3:00 complete max pike push ups
3:00 – 4:00 rest
4:00 – 8:00 repeat for round 2
8:00 – 12:00 repeat for round 3
12:00 – 16:00 repeat for round 4
16:00 – 20:00 repeat for round 5
Substitution
If you’re traveling and don’t have access to a box or bench then complete Max Alternating Lunge to Hip Extension
If you don’t quite feel comfortable being inverted and don’t have access to a band, complete as Plank Shoulder Taps
Backpack Option
EMOM 20 Minutes
Minute 1: Max Backpack Chair Step Ups (24”/20”)
Minute 2: Max Backpack Bent Over Row
Minute 3: Max Backpack Shoulder to Overhead
Minute 4: Rest
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Scaled
EMOM 20 Minutes
Minute 1: Max Step Up to Surface (24”/20”)
Minute 2: Max Crush Grip Object Row
Minute 3: Max Crush Grip Object Strict Press
Minute 4: Rest
Mayhem Moms
EMOM 20 Minutes
Minute 1: Max Box Step Up or Lunge to Hip Extension
Minute 2: Max Towel Rows or Banded Bent Over Row
Minute 3: Max Pike Push Up or Banded Strict Press
Minute 4: Rest
Minimal Metcon
()
Minimal: Most Wonderful Time of the Year (3 Rounds for reps)
EMOM 20 Minutes
Minute 1: Max Single Dumbbell Box Step Ups (24”/20”) (50/35)
Minute 2: Max Crush Grip Dumbbell Bent Over Rows (50/35)
Minute 3: Max Crush Grip Dumbbell Seated Strict Press (50/35)
Minute 4: Rest
Athletes Notes
Scoring
Set 1 score : total # of DB Box Step Ups
Set 2 score: total # of DB Bent Over Rows
Set 3 score: total # of DB Strict Presses
Workout Strategy and Flow
MERRY CHRISTMAS EVE, MAYHEM 30 FAM.
Super excited for you to get in a sweaty and challenging workout on your Christmas eve. If you are visiting family or have family in town, I encourage you to grab them and have them do this workout (or the bodyweight version) with you.
This is a long EMOM today and the goal is to try your best to stay moving for 50-55 seconds of the minute and use 5-10 seconds as rest/transition time.
Challenge yourself with the dumbbell weight but also be sure that you don’t choose a weight that you can’t complete all 5 rounds with.
Single Dumbbell Box Step Up – this is held any way you’d like.
Crush Grip Dumbbell Bent Over Row – gonna get grippy!!!
Crush Grip Seated Dumbbell Strict Press – in the video this shows being seated on the ground, you can also choose to sit on your box today!
FLOW
0:00 – 1:00 complete max single dumbbell box step ups
1:00 – 2:00 complete max crush grip dumbbell bent over rows
2:00 – 3:00 complete max crush grip dumbbell seated strict press
3:00 – 4:00 rest
4:00 – 8:00 repeat for round 2
8:00 – 12:00 repeat for round 3
12:00 – 16:00 repeat for round 4
16:00 – 20:00 repeat for round 5
Substitution
If you’re traveling and don’t have access to a box or bench then complete Max Single Dumbbell Forward Lunges
Mayhem Moms
EMOM 20 Minutes
Minute 1: Max Single Dumbbell Box Step Up —if the box makes you feel unstable, complete as Single Dumbbell Forward Lunges
Minute 2: Max Crush Grip Dumbbell Bent Over Row
Minute 3: Max Crush Grip Seated Dumbbell Strict Press
Minute 4: Rest
Bonus Stretching (No Measure)
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes
Scorpion Stretch
Seal Stretch
Leaning Child’s Pose