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
40 seconds of High Knees
10 Reverse Snow Angels
4 Elbow to Floor Lunge Stretches (each)
4 Single Leg Glute Bridges (each)
into
2 Rounds
30 second Run
30 second Walk
Athletes Notes
High Knees
Reverse Snow Angels
Elbow to Floor Stretch with Rotation
Single Leg Glute Bridge
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
12 Box Dips
30 second Copenhagen Hold (each)
-rest 1:30 between sets-
Score = emoji
*Repeat from November 23, 2024
Athletes Notes
Demo Video
Box Dip
Full Copenhagen Plank (or scale to Half Copenhagen Plank )
Flow
12 Box Dips, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Box Dips, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Box Dips, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
M30 Scaled
3 sets:
12 Wall Tricep Dips
30 second Knee Plank
-rest 1:30 between sets-
Mayhem Moms
no modifications
Bodyweight: May Your Days be Merry and Bright (2 Rounds for reps)
2 sets:
AMRAP 6 Minutes
12 Strict Push Up Burpees
200m Run
-rest 3:00 between sets-
Giving you 3 minutes to rest. Push the pace in the 6 minute AMRAP.
Athletes Notes
Workout Strategy and Flow
WOOOHOOOO. Excited to complete our final Saturday workout of 2024 together. LET’S DO THIS.
Challenge yourself today. We have a longer rest period that usual (3 minutes)
Strict Push Up Burpees – rather than throwing yourself down on the ground and standing up, you will complete a strict push up in the bottom of the burpee.
Run – today is a good opportunity to push your pace. Use a fast pace (not a sprint) but something that is going to challenge you
FLOW
0:00 – 6:00 Complete as many rounds and reps as possible of 12 Strict Push Up Burpees and a 200m Run in the 6 minute window
6:00 – 9:00 Rest
9:00 – 15:00 Repeat for set 2
Substitution
If you can run, do it. Even if you just focus on running for 60 seconds instead of running 200m
If you cannot run due to injury, weather or space, complete 60 seconds of High Knees
Backpack Option
2 sets:
AMRAP 6 Minutes
12 Backpack Devil Press
200m Backpack Run
-rest 3:00 between sets-
Scaled
2 sets:
AMRAP 6 Minutes
12 Elevated Up Downs with NO Jump
60 seconds of Standing Marches or Step Jacks
-rest 3:00 between sets-
Mayhem Moms
2 sets:
AMRAP 6 Minutes
12 Modified Burpee
60 seconds of Controlled High Knees to Jumping Jacks
-rest 3:00 between sets–
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
12 Crush Grip Dumbbell Skull Crushers OR 12 Box Dips
30 second Copenhagen Hold (each)
-rest 1:30 between sets-
*Repeat from November 23, 2024
Athletes Notes
Demo Video
Crush Grip Dumbbell Skull Crusher or Box Dip
Full Copenhagen Plank (or scale to Half Copenhagen Plank )
Flow
12 Crush Grip Dumbbell Skull Crushers, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Crush Grip Dumbbell Skull Crushers, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
-rest 1:30-
12 Crush Grip Dumbbell Skull Crushers, 30 second Copenhagen Hold (left), 30 second Copenhagen Hold (right)
Mayhem Moms
no modifications
Minimal: May Your Days be Merry and Bright (2 Rounds for reps)
2 sets:
AMRAP 6 Minutes
12 Single Dumbbell Devil Press (50/35)
200m Run
-rest 3:00 between sets–
Giving you 3 minutes to rest. Push the pace in the 6 minute AMRAP.
Athletes Notes
Workout Strategy and Flow
WOOOHOOOO. Excited to complete our final Saturday workout of 2024 together. LET’S DO THIS.
Challenge yourself today. We have a longer rest period that usual (3 minutes)
Single Dumbbell Devil Press – rest at the bottom of each rep, but not for long…stay moving! We should be using a weight that allows us to move quickly with that dumbbell. Remember this is a combo movement of a burpee and a single dumbbell snatch.
Run – today is a good opportunity to push your pace. Use a fast pace (not a sprint) but something that is going to challenge you
FLOW
0:00 – 6:00 Complete as many rounds and reps as possible of 12 Single Dumbbell Devil Press and a 200m Run in the 6 minute window
6:00 – 9:00 Rest
9:00 – 15:00 Repeat for set 2
Substitution
If you can run, do it. Even if you just focus on running for 60 seconds instead of running 200m
If you cannot run due to injury, weather or space, complete 60 seconds of High Knees
Mayhem Moms
2 sets:
AMRAP 6 Minutes
12 Modified Single Arm Dumbbell Devil Press
60 seconds of Controlled High Knees to Jumping Jacks
-rest 3:00 between sets–