Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
15 second High Knees
15 second Butt Kicks
5 Dynamic Squat Stretches
5 No Push Up Burpees (aka Up Downs)
Athletes Notes
High Knees
Butt Kicks
Dynamic Squat Stretch
Up Downs
()
Bodyweight + Minimal: Chicken and Waffles (9 Rounds for reps)
For Reps:
2:00 Max Burpees
-2:00 rest-
2:00 Max Alternating Leg V-Ups
-2:00 rest-
2:00 Max Air Squats
-2:00 rest-
1:00 Max Burpees
-1:00 rest-
1:00 Max Alternating Leg V-Ups
-1:00 rest-
1:00 Max Air Squats
-1:00 rest-
:30 Max Burpees
-:30 rest-
:30 Max Alternating Leg V-Ups
-:30 rest-
:30 Max Air Squats
Athletes Notes
SCORING
Set 1: Score = Total Burpees in 2:00
Set 2: Score = Total Alt V-ups in 2:00
Set 3: Score = Total Air Squats in 2:00
Set 5: Score = Total Burpees in 1:00
Set 6: Score = Total Alt V-ups in 1:00
Set 6: Score = Total Air Squats in 1:00
Set 7: Score = Total Burpees in 0:30
Set 8: Score = Total Alt V-ups in 0:30
Set 9: Score = Total Air Squats in 0:30
Workout Strategy and Flow
Whew!!! Okay y’all. Today is all about MOVING. If this workout intimidates you, then I encourage you to take have 1 goal in mind and that is to just not stop moving. (even if it is slow)
YOU CAN DO THIS.
Shout out to everyone who did the Burpee Cycle with us….this is going to be an awesome opportunity to remind yourselves how much better you feel attacking a burpee workout. LET’S DO THIS.
Burpee Variations
Alternating Leg V-Up
Air Squats
Backpack Option
Same format as show above with these movements:
Backpack Lateral Burpees
Backpack Sit Up
Backpack Back Squat
Scaled
Same format as show above with these movements:
Elevated Up Down with Jump
Seated Toe Taps
Squat to Chair
Mayhem Moms
Same format as show above with these movements:
Modified Burpee
Seated Toe Taps or Accumulate Max seconds of Plank or Knee Plank
Air Squats
Cool Down (No Measure)
:30 Seal Stretch
:30 Couch Stretch (each)
:30 Pigeon Stretch (each)
-repeat if you have additional time-
Athletes Notes
Seal Stretch
Couch Stretch
Pigeon Stretch