Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
3 Rounds
10 Glute Bridges with 2 second Pause at top
5 Bodyweight Single Leg RDLs (each)
5 No Push Up Burpees
…then…
3 rounds of:
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
Athletes Notes
Glute Bridges
Bodyweight Single Leg RDL
No Push Up Burpee
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
If you don’t have the space to do the workout as written then do: 10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps and then 20 seconds of High Knees to Lateral Shuffle
Bodyweight Metcon
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Bodyweight: Strength Complex (Checkmark)
3 sets:
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
-rest 2:00 between sets-
OR
3 sets:
8 Banded Sumo Deadlifts into 8 Banded Sumo Deadlift High Pulls
-rest 2:00 between sets-
Score = emoji
Athletes Notes
Demo Video
Bodyweight Sumo Deadlift + Bodyweight Sumo Deadlift High Pull — this is intended to be an unbroken complex
OR Banded Sumo Deadlift + Banded Sumo Deadlift High Pull – this is intended to be an unbroken complex
Flow
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
-rest 2:00-
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
-rest 2:00-
8 Bodyweight Sumo Deadlifts into 8 Bodyweight Sumo Deadlift High Pulls
Scaled and Mayhem Moms
No modification – complete less reps if needed to be able to go unbroken in the complex
Bodyweight: Chips and Salsa (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 No Push Up Burpee Jumping Lunges (L+R=1)
5 Shuttle Runs (50ft)
10 X-Jump (no jump)
5 Shuttle Runs (50ft)
Athletes Notes
Workout Strategy and Flow
LET’S GOOO. We have 10 minutes to accumulate as many rounds + reps as possible.
No Push Up Burpee + Jumping Lunge – 1 rep is a no push up burpee into a jumping lunge with the left leg and the right leg.
Shuttle Run – remember shuttle runs are down 25ft and back 25ft to make 1 50ft rep. If you only make it through 25ft when the buzzer goes off, then you don’t count that as a completed rep.
X-Jump No Jump Remember these are similar to an invisible dumbbell snatch. We are sending our hips back and being explosive without leaving the ground.
Substitution
If you don’t have 25ft of space for shuttle runs, complete as 30 seconds of High Knees to Lateral Shuffle each time.
Mayhem Moms
AMRAP 10 Minutes
10 No Push Up Burpee + Reverse Lunge – instead of the jumping lunge, keep low impact and just step back
30 seconds of Controlled High Knees to Lateral Shuffle
10 X-Jump No Jump
30 seconds of Controlled High Knees to Lateral Shuffle
Minimal Metcon
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Minimal: Strength Complex (3 Rounds for weight)
3 sets:
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
-rest 2:00 between sets-
Athletes Notes
Demo Video
Dumbbell Sumo Deadlifts + Dumbbell Sumo Deadlift High Pulls
Note: the weight used here should be the same dumbbell weights for BOTH movements – you should do this as an unbroken complex, so from the deadlifts directly into the deadlift high pulls
Flow
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
-rest 2:00-
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
-rest 2:00-
5 Dumbbell Sumo Deadlifts into 5 Dumbbell Sumo Deadlift High Pulls
Mayhem Moms
No modification, switch to bodyweight version if needed
Minimal: Chips and Salsa (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Dumbbell Hang Clean and Jerk (50/35)
5 Shuttle Runs (50ft)
10 Dumbbell Hang Snatches (50/35)
5 Shuttle Runs (50ft)
Athletes Notes
Workout Strategy and Flow
LET’S GOOO. We have 10 minutes to accumulate as many rounds + reps as possible.
Choose your dumbbell weight wisely. It should be the same weight used for both movements: Dumbbell Hang Clean and Jerk and Single Dumbbell Hang Snatch . These are alternating arms every rep and come from the hang position. You should be able to go unbroken on each set of 10.
Remember the key difference in the clean and jerk and the snatch is that you stop at the shoulder for the clean, using your legs to dip and drive the dumbbell up in the jerk. But for the snatch, it never stops at the shoulder. Be sure to use your hips to pop that dumbbell up.
Shuttle Run – remember shuttle runs are down 25ft and back 25ft to make 1 50ft rep. If you only make it through 25ft when the buzzer goes off, then you don’t count that as a completed rep. Use these shuttle runs as a change to shake the shoulders out before you get back to the dumbbell.
Substitution
If you don’t have 25ft of space for shuttle runs, complete as 30 seconds of High Knees to Lateral Shuffle each time.
Mayhem Moms
AMRAP 10 Minutes
10 Dumbbell Hang Clean and Jerk
30 seconds of Controlled High Knees to Lateral Shuffle
10 Single Dumbbell Hang Snatch
30 seconds of Controlled High Knees to Lateral Shuffle