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)
3 Rounds
15 Slow Reverse Snow Angels
10 Prone IYTs (each)
10 Scap Only Push Ups
5 Pike Push Ups or Incline Push Ups
Athletes Notes
Reverse Snow Angels
Prone IYTs – complete 10 of the Is, 10 of the Ys and 10 of the Ts
Scap Only Push Up
Pike Push Up or Incline Push Ups
Bodyweight Metcon
()
Bodyweight: Fish and Chips (Checkmark)
Bodybuilding Style Work
3 sets:
10 Pike Push Ups or Kipping Handstand Push ups
10 Towel Rows or Banded Bent Over Rows or Kipping Pull Ups
-rest 1:30 after each set-
-into-
3 sets:
15 Chair Dips
15 Towel Bicep Curls or Banded Bicep Curls
-rest 1:30 after each set-
-into-
3 sets:
50ft Unbroken Object Farmer Carry OR 30 second Unbroken High Plank Hold
50ft Unbroken Object Overhead Carry OR 30 second Unbroken Pike Hold/ Handstand Hold
-rest 1:30 after each set-
**Score = emoji
Athletes Notes
Score
Score an emoji for today and comment any modifications you made
Workout Strategy and Flow
This is a Bodybuilding Style Work where you will do Supersets. These are NOT intended to be done for time but rather for quality!
Have fun with this, challenge yourself and feel the pump!
Pike Push Up OR Kipping Handstand Push Up
Towel Rows OR Banded Bent Over Row OR Kipping Pull Up
Chair Dip
Towel Bicep Curls or Banded Bicep Curls
Object Farmers Carry or High Plank Hold
Object Overhead Carry or Pike Hold / Handstand Hold
Substitution
Pike Push Ups –> 10 Pike Shoulder Taps (L+R=1) or Bear Crawl Alternating Shoulder Taps (L+R=1)
Backpack Option
3 sets:
10 Backpack Shoulder to Overhead
10 Backpack Bent Over Row
-rest 1:30 after each set-
-into-
3 sets:
15 Backpack Skull Crushers
15 Backpack Bicep Curl
-rest 1:30 after each set-
-into-
3 sets:
30 second Unbroken Backpack High Plank Hold
30 second Unbroken Pike Hold / Handstand Hold (no backpack)
-rest 1:30 after each set-
.
Scaled
3 sets:
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
10 Towel Rows
-rest 1:30 after each set-
-into-
3 sets:
15 Wall Tricep Dips
15 Towel Bicep Curls
-rest 1:30 after each set-
-into-
3 sets:
30 second Knee Plank
30 second Bear Hover Hold
-rest 1:30 after each set-
Mayhem Moms
3 sets:
10 Pike Push Up or Pike Shoulder Taps (L+R=1) or Bear Crawl Alternating Shoulder Taps (L+R=1)
10 Towel Rows OR Banded Bent Over Row
-rest 1:30 after each set-
-into-
3 sets:
15 Chair Dip or Wall Tricep Dips
15 Towel Bicep Curls or Banded Bicep Curls
-rest 1:30 after each set-
-into-
3 sets:
50ft Unbroken Object Farmers Carry or High Plank Hold
50ft Unbroken Object Overhead Carry or Pike Hold/ Handstand Hold
-rest 1:30 after each set-
Minimal Metcon
()
Minimal: Fish and Chips (Checkmark)
Bodybuilding Style Work
3 sets:
10 Dumbbell Push Press (2×50/35)
10 Dumbbell Bent Over Row (2×50/35)
-rest 1:30 after each set-
-into-
3 sets:
15 Crush Grip Dumbbell Skull Crushers (50/35)
15 Crush Grip Dumbbell Bicep Curls (50/35)
-rest 1:30 after each set-
-into-
3 sets:
50ft Unbroken Double Dumbbell Farmer Carry (2×50/35)
50ft Unbroken Double Dumbbell Overhead Carry (2×50/35)
-rest 1:30 after each set-
Score = Emoji
Athletes Notes
Score
Score an emoji for today and comment any modifications you made
Workout Strategy and Flow
This is a Bodybuilding Style Work where you will do Supersets. These are NOT intended to be done for time but rather for quality!
Have fun with this, challenge yourself and feel the pump!
Dumbbell Push Press
Double Dumbbell Bent Over Row
Crush Grip Dumbbell Skull Crusher
Crush Grip Dumbbell Bicep Curl
Double Dumbbell Farmer’s Carry – if you don’t have space then you can complete as a 30 second hold
Double Dumbbell Overhead Carry – if you don’t have space then you can complete as a 30 second hold
Mayhem Moms
3 sets:
10 Double Dumbbell Seated Strict Press
10 Double Dumbbell Bent Over Row
-rest 1:30 after each set-
-into-
3 sets:
15 Chair Dip or Wall Tricep Dips
15 Crush Grip Dumbbell Bicep Curl
-rest 1:30 after each set-
-into-
3 sets:
50ft Unbroken Double Dumbbell Farmer’s Carry or 30 second Hold
50ft Unbroken Double Dumbbell Front Rack Carry or 30 second Hold
-rest 1:30 after each set-