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 Line Hops or Single Unders
10 Prone IYT (each)
3 Inchworm to Push up
6 Thread the Needles (each)
6 Bodyweight Single Leg RDLs* (each)
3 X-Jump or 3 Dumbbell Hang Snatches (each)
*Minimal: Change to 6 Single Arm Suitcase Deadlifts (each) in final 2 minutes
Athletes Notes
Prone IYTs
Inchworm to Pushup
Thread the Needle
Bodyweight Single Leg RDL
Single Arm Dumbbell Suitcase Deadlift
X-Jumps or Dumbbell Hang Snatch Explanation
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
5 Single Arm Object Push Press into 50ft Overhead Carry (left)
5 Single Arm Object Push Press into 50ft Overhead Carry (right)
-rest 60 seconds between sets-
OR
3 sets:
10 Pike Shrugs into 30 second Pike Hold
-rest 60 seconds between sets-
Athletes Notes
Demo Videos
Single Object Push Press into 50ft Single Arm Object Overhead Carry : this can be any household object. Focus on being controlled in the press and be sure your core is braced and shoulder is stable before you begin into that carry after the 5th press.
If you don’t have the space for 50ft, then complete as a 30 second hold in place
OR Pike Shrugs into 30 second Pike Hold
Flow
5 Single Arm Object Push Press into 50ft Overhead Carry (left)
5 Single Arm Object Push Press into 50ft Overhead Carry (right)
-rest 60 seconds-
5 Single Arm Object Push Press into 50ft Overhead Carry (left)
5 Single Arm Object Push Press into 50ft Overhead Carry (right)
-rest 60 seconds-
5 Single Arm Object Push Press into 50ft Overhead Carry (left)
5 Single Arm Object Push Press into 50ft Overhead Carry (right)
Scaled
3 sets:
10 Crush Grip Object Strict Press into 100ft Overhead Carry
-rest 60 seconds between sets-
Mayhem Moms
no modification of the object push press
OR
3 sets:
10 Pike Shrugs into 30 second Pike Hold
-rest 60 seconds between sets-
Bodyweight: Feliz Navidad (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
48 Line Hops
16 X-Jumps (no jump)
2 Wall Walks
Athletes Notes
Workout Strategy and Flow
8 Minutes to get as many rounds/reps as possible. Stay moving as much as possible, there is no built in rest but it is only 8 minutes. Focus on your breathing and moving at a sustainable pace.
Demo Videos
Line Hops
X-Jump No Jump
Wall Walk – only 2 wall walks at a time. Shake the arms out in between if you need to, but stay moving.
Substitution
Wall Walk –> Modified Inchworm or Elevated Box Walks or Inchworm with Double Push Up
Scaled
AMRAP 8 Minutes
48 Object Toe Taps
16 Object Alternating Hang Snatch
2 Modified Inchworm or 4 Elevated Knee Push Ups
Mayhem Moms
AMRAP 8 Minutes
48 Slow and Controlled Line Hops
16 X-Jump No Jump
2 Modified Inchworm or Elevated Box Walks
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (left)
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (right)
-rest 60 seconds between sets-
Athletes Notes
Demo Videos
5 Single Dumbbell Push Press into 50ft Single Arm Dumbbell Overhead Carry : be controlled in the push press and be sure your core is braced and shoulder is stable before you begin into that carry after the 5th press.
If you don’t have the space for 50ft, then complete as a 30 second hold in place
Flow
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (left)
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (right)
-rest 60 seconds-
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (left)
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (right)
-rest 60 seconds-
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (left)
5 Single Arm Dumbbell Push Press into 50ft Overhead Carry (right)
Mayhem Moms
3 sets:
5 Single Arm Dumbbell Strict Press into 30 second Overhead Hold (left)
5 Single Arm Dumbbell Strict Press into 30 second Overhead Hold (right)
-rest 60 seconds between sets-
Minimal: Feliz Navidad (AMRAP – Rounds and Reps)
AMRAP 8 Minutes
48 Double Unders
16 Alternating Dumbbell Hang Snatch (50/35)
2 Wall Walks
Athletes Notes
Workout Strategy and Flow
8 Minutes to get as many rounds/reps as possible.
We need to be sure that the double unders are flowing today. We should be able to do sets of 24+ under fatigue. If you trip up more than twice, I would recommend going ahead and scaling for the rest of the workout.
There are only 2 wall walks at a time. Shake the arms out in between if you need to, but stay moving.
It’s only 8 minutes – you got this.
Demo Videos
Double Unders
Single Dumbbell Hang Snatch \
Wall Walk
Substitution
If you don’t have double unders then complete 1.5x reps (72) Single Unders or 48 Crossovers – Single Under
Wall Walk –> Modified Inchworm or Elevated Box Walks or Inchworm with Double Push Up
Mayhem Moms
AMRAP 8 Minutes
48 Slow and Controlled Line Hops
16 Alternating Single Dumbbell Hang Snatch
2 Modified Inchworm or Elevated Box Walks
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Seal Stretch
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Seal Stretch
Frog Stretch
Elbow to Floor Stretch with Rotation
Pancake Stretch
Leaning Child’s Pose