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)
Shorter today because of Extended Warm Up
2 Rounds:
20 seconds of Cat Cow
20 seconds of Elbow to Floor Stretch (left)
20 seconds of Elbow to Floor Stretch (right)
Athletes Notes
Cat Cow
Elbow to Floor Stretch
Extended Warm Up + Accessory (Checkmark)
AMRAP 7 Minutes
10 Calf Raises
3 Elbow to Floor with Rotation (each)
10 Alternating Single Leg Glute Bridges (pause for 2 seconds at top of rep)
10 (total) 90/90 Hip Rotations
Athletes Notes
Calf Raises
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge Hold
90/90 Hip Rotations
()
Bodyweight + Minimal: Jingle Jog (Checkmark)
3 Rounds:
2:00 Run (easy)
2:00 Walk
1:00 Run (easy-moderate)
1:00 Walk
:30 Run (moderate-fast)
:30 Walk
Total time = 21 Minutes
Score an emoji
Athletes Notes
Workout Strategy and Flow
MERRY CHRISTMAS, MAYHEM FAMILY. If you are looking for some movement today we are giving you a Jingle Jog you can do with your family!
This is a great opportunity to get outside and go for a little stroll with the fam, lots of opportunities to walk and talk, and then jog together.
FLOW
0:00 – 2:00 Run (easy)
2:00 – 4:00 Walk
4:00 – 5:00 Run (easy-moderate)
5:00 – 6:00 Walk
6:00 – 6:30 Run (moderate-fast)
6:30 – 7:00 Walk
7:00 – 9:00 Run (easy)
9:00 – 11:00 Walk
11:00 – 12:00 Run (easy-moderate)
12:00 – 13:00 Walk
13:00 – 13:30 Run (moderate-fast)
13:30 – 14:00 Walk
14:00 – 16:00 Run (easy)
16:00 – 18:00 Walk
18:00 – 19:00 Run (easy-moderate)
19:00 – 20:00 Walk
20:00 – 20:30 Run (moderate-fast)
20:30 – 21:00 Walk
Substitutions
If you don’t like running….or think you are bad at running….GO RUN. This is the perfect opportunity to get better 🙂 You will thank me some day.
If you don’t have the space to run or the weather doesn’t allow it, then complete High Knees at 3 different paces. (easy, medium, hard) for the walk, literally just walk it out around the small space you have to shake out the body before the next part.
If you have access to a machine you can complete the paces on there, for the walking portion on a machine I would fully rest.
Backpack Option
Complete the entire workout with a backpack on.
Scaled
3 Rounds:
2:00 Standing Marches (easy)
2:00 Walk around
1:00 Standing Marches (easy-moderate)
1:00 Walk around
:30 Standing Marches (moderate-fast)
:30 Walk around
Mayhem Moms
If you feel comfortable running, do it 🙂
If not, complete these at a controlled speed, easing into each pace to determine what your easy, moderate, and fast looks like in this season of life.
3 Rounds:
2:00 High Knees to Lateral Shuffle (easy)
2:00 Walk
1:00 High Knees to Lateral Shuffle (easy-moderate)
1:00 Walk
:30 High Knees to Lateral Shuffle (moderate-fast)
:30 Walk
Cool Down (No Measure)
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes
Pancake Stretch
Seated QL Stretch
Downward to Upward Dog Transitions