Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Jumping Jacks
10 Arm Circles
10 Prone Y Raises
5 Thread the Needles (each)
5 Hand Release Push Ups
20 seconds of Box Step Ups
Athletes Notes
Jumping Jacks
Arm Circles
Prone Y Raises
Thread the Needle
Hand Release Push Ups
Box Step Up
()
Bodyweight + Minimal: Strength (Checkmark)
2 sets:
6-10 Tempo Push Ups @ 30X1
-rest 2:00 between sets-
Into
2 sets:
6-10 Tempo Wide Push Ups @2121
-rest 2:00 between sets-
Score = emoji, comment any modifications you made
Athletes Notes
Demo Videos
Choose your reps based on what you can do for quality movement with the tempo!!! Keep a clock in front of you so you stay true to the tempo
Push Ups
Tempo Explanation : 3 seconds down, once at bottom position explode up to top, pausing for 1 second at top before repeating for next rep
Wide Push Ups
Tempo Explanation : 2 seconds down, 1 second pause at the bottom, 2 seconds up, 1 second pause at the top.
Scaling Options
From Knees
Knee Push Ups
Wide Knee Push Ups
Incline
Incline Push Ups
Wide Incline Push Ups
Example Flow
8 Tempo Push Ups @ 30X1
-rest 2:00-
8 Tempo Push Ups @ 30X1
-rest 2:00-
6 Tempo Wide Push Ups @2121
-rest 2:00-
6 Tempo Wide Push Ups @2121
-rest 2:00-
Scaled
4 sets
6-10 Elevated Knee Push Ups – go slow!!
-rest 2:00 between sets-
Mayhem Moms
2 sets:
6-10 Tempo Knee Push Ups @ 30X1
into
2 sets:
6-10 Tempo Wide Knee Push Ups @2121
-rest 2:00 between sets-
Bodyweight + Minimal: Cheese and Crackers (Checkmark)
EMOM 12 Minutes
Minute 1: 50ft Handstand Walk or 100ft Bear Crawl
Minute 2: 20 Box Jump Overs (24”/20”)
Minute 3: Rest (walk around during your rest to shake legs out)
Score = emoji, comment any modifications made
Athletes Notes
Workout Strategy and Flow
This is a great opportunity to practice getting upside down in the Handstand Walk . If you want, you can spend 30 seconds practicing. Here are great tips from Coach Pamela Gagnon: Handstand Walking Cues & Scaling
or practice doing a slightly more difficult version of the Bear Crawl . If you’ve never done the low bear crawl as seen in the demo video, practice getting your knees/hips low.
Box Jump Over – choose a box height you can move quickly through without hesitation.
Use the rest period to walk around and shake out the legs.
Flow
0:00 – 1:00: Complete 50ft Handstand Walk, rest the remainder of the minute
1:00 – 2:00: Complete 20 Box Jump Overs (24”/20”)
2:00 – 3:00: Rest (walk around during your rest to shake legs out)
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
Substitution
If needed, sub with High Bear Crawl
If you don’t have access to a box complete as Tuck Jump or if you have access but cannot jump due to injury, complete as Box Step Overs .
Scaled
EMOM 12 Minutes
Minute 1: 50ft High Bear Crawl
Minute 2: 20 Step Up to Surface
Minute 3: Rest (walk around during your rest to shake legs out)
Mayhem Moms
EMOM 12 Minutes
Minute 1: 100ft Bear Crawl
Minute 2: 20 Modified Tuck Jump
Minute 3: Rest (walk around during your rest to shake legs out)
Bonus Stretching (No Measure)
:30 Chest Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
1:00 Alternating Calf Stretch
Athletes Notes
Chest Stretch
Bicep Wall Stretch
Leaning Tricep Stretch
Alternating Calf Stretch