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
10 Prone Y Raises
5 Dynamic Squat Stretches
10 Glute Kickbacks (each)
5 Slow Cat Cows
5 Jumping Split Squats (each)
Athletes Notes
Prone Y Raises
Dynamic Squat Stretch
Glute Kickbacks
Cat Cow
Jumping Split Squats all 5 left, then all 5 right
()
Bodyweight: Strength (Checkmark)
4 sets:
8 Pause Single Arm Towel or Banded Rows (each)
8 Pause Bodyweight Step Downs (each)
-rest 2:00 between sets-
*Pause for 2 seconds in top of row
*Pause for 2 seconds in bottom of step down – toes should be lightly touching floor
Score = emoji
Athletes Notes
Demo Videos
Today we get to mix our single leg strength and upper pulling together. WOOOHOOO. This is going to be such a fun way to round out this cycles upper pulling and single leg strength work. Have fun.
Single Arm Towel Row or Banded Single Arm Bent Over Rows
Pausing for 2 seconds at the top of each rep
Lateral Box Step Down
Pausing for 2 seconds at the bottom of each rep, toes should be slightly touching the floor
Flow
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Bodyweight Step Downs (left), 8 Pause Bodyweight Step Downs (right)
-rest 2:00-
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Bodyweight Step Downs (left), 8 Pause Bodyweight Step Downs (right)
-rest 2:00-
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Bodyweight Step Downs (left), 8 Pause Bodyweight Step Downs (right)
-rest 2:00-
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Bodyweight Step Downs (left), 8 Pause Bodyweight Step Downs (right)
Scaled
4 sets:
8 Slow Single Arm Towel Row (each)
8 Slow Wall Assisted Step Back Lunges (each)
-rest 2:00 between sets-
Mayhem Moms
No Modifications
Minimal: Strength (4 Rounds for weight)
4 sets:
8 Pause Single Arm Dumbbell Rows (each)
8 Pause Single Dumbbell Step Downs (each)
-rest 2:00 between sets-
*Pause for 2 seconds in top of row
*Pause for 2 seconds in bottom of step down – toes should be lightly touching floor
Athletes Notes
Demo Videos
Today we get to mix our single leg strength and upper pulling together. WOOOHOOO. This is going to be such a fun way to round out this cycles upper pulling and single leg strength work. Have fun.
Single Arm Dumbbell Row
Pausing for 2 seconds at the top of each rep
Single Dumbbell Lateral Box Step Down – holding the dumbbell however you’d like.
Pausing for 2 seconds at the bottom of each rep, toes should be slightly touching the floor
Flow
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Single Dumbbell Step Downs (left), 8 Pause Single Dumbbell Step Downs (right)
-rest 2:00-
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Single Dumbbell Step Downs (left), 8 Pause Single Dumbbell Step Downs (right)
-rest 2:00-
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Single Dumbbell Step Downs (left), 8 Pause Single Dumbbell Step Downs (right)
-rest 2:00-
8 Pause Single Arm Row (left) , 8 Pause Single Arm Row (right), 8 Pause Single Dumbbell Step Downs (left), 8 Pause Single Dumbbell Step Downs (right)
Mayhem Moms
No Modifications, switch to bodyweight if needed
Bodyweight + Minimal: Snow Much Fun (Time)
4 rounds
50 Air Squats
25 Sit Ups
Athletes Notes
Workout Strategy and Flow
Simple couplet but certainly not easy
Total of 200 Air Squats and 100 Sit Ups so we have to be wise from the start. Remember scaling is NOT bad. Scaling will help us ensure that we get a similar stimulus and don’t have to rest during the workout more than intended
Air Squats – I would recommend going in sets of 25, shaking it out for 3-5 seconds and then go back to work.
Sit Ups – slow and steady. Aim to keep moving.
Mayhem Moms
4 rounds
50 Air Squats
25 Quarter Sit Ups or Pelvic Tilts – these are especially good for women who are experiencing coning