Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
15 Reverse Snow Angels
5 Birddogs (each)
5 Bodyweight Forward Lunges (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
10 second Active Deadhang on Rig + 8 Hanging Shrugs + 1 Negative Strict Pull Up
Athletes Notes
5 minutes to move through this at a steady pace. Not for time.
Reverse Snow Angels
Birddog
Bodyweight Forward Lunges
Single Arm Towel Row
Banded Single Arm Bent Over Rows
Bent Over Single Arm Row Explanation
If doing strict pull ups: Active Dead Hang on Rig + Hanging Shrugs + Strict Pull Up
Bodyweight Metcon
()
Bodyweight: Upper Pulling Endurance (AMRAP – Reps)
Endurance Ladder Test:
Start with 6 Towel Rows, increase by 2 reps every 30 seconds until failure or until you cannot complete all reps unbroken
*Can also perform starting as 6 Banded Bent Over Rows or 6 Kipping Pull Ups or 2 Strict Pull ups
Athletes Notes
Score
Score is total reps. So if you get through 15 of 16 reps but are unable to complete the 16th unbroken, then your score would be 6 + 8 + 10 + 12 + 14 + 15 = 65 reps.
Flow
We are testing our upper body pulling endurance today. This towel/band option is great for those who don’t have access to a rig or pull up bar but want to get stronger in their pulling!
Grip is likely going to play a factor today.
0:00 – 0:30: Complete 6 Banded Bent Over Rows, rest remainder of time
0:30 – 1:00 Complete 8 Banded Bent Over Rows, rest remainder of time
1:00 – 1:30 Complete 10 Banded Bent Over Rows, rest remainder of time
…continue until you cannot complete all reps unbroken and/or you reach failure
Be sure you log your score so you have a number in mind to “beat” in your re-test!
NOTE Strict pull ups are definitely going to be an RX+ Option here. There are only 2 at a time. You can also complete as Banded Strict Pull Ups if you want to work on pull ups, but don’t have many unassisted pull ups yet.
Demo Video
Towel Rows OR Banded Bent Over Row OR Strict Pull Ups
Backpack Option
Endurance Ladder Test:
Start with 6 Backpack Bent Over Row , increase by 2 reps every 30 seconds until failure or until you cannot complete all reps unbroken
Scaled and Mayhem Moms
No modifications here, as you should be able to do at least the towel or band option. If needed you could also do as a Crush Grip Object Row
Bodyweight: Strength (Checkmark)
EMOM 9 Minutes
Minute 1: 12 Bodyweight Split Squat (left)
Minute 2: 12 Bodyweight Split Squat (right)
Minute 3: Rest
*these are NOT Bulgarian split squats. These are just split stance squats with both feet on the floor
Athletes Notes
Note
Because Upper Pulling Endurance is one of our focuses for this cycle, we will do that first in our day and then finish with strength. Our strength will be focused more on using heavier weight and building strength than capacity in a movement.
Demo Video
Bodyweight Split Squat aka Static Lunge – NOT Bulgarian split squats. These are just split stance squats with both feet on the floor.
Flow
0:00 – 1:00 12 Bodyweight Split Squat (left), rest remainder of the time
1:00 – 2:00 12 Bodyweight Split Squat (right), rest remainder of the time
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Scaled or Mayhem Moms
EMOM 9 Minutes
Minute 1: 12 Wall Assisted Split Squats (left)
Minute 2: 12 Wall Assisted Split Squats (right)
Minute 3: Rest
Minimal Metcon
()
Minimal: Upper Pulling Endurance (AMRAP – Reps)
Endurance Ladder Test:
Start with 6 Double Dumbbell Bent Over Rows, increase by 2 reps every 30 seconds until failure or until you cannot complete all reps unbroken
RX: 2×50/35
Athletes Notes
Score
Score is total reps. So if you get through 15 of 16 reps but are unable to complete the 16th unbroken, then your score would be 6 + 8 + 10 + 12 + 14 + 15 = 65 reps.
Flow
We are testing our upper body pulling endurance today. This dumbbell option is great for those who don’t have access to a rig or pull up bar but want to get stronger in their pulling!
Grip is likely going to play a factor today.
0:00 – 0:30: Complete 6 Double Dumbbell Bent Over Rows, rest remainder of time
0:30 – 1:00: Complete 8 Double Dumbbell Bent Over Rows, rest remainder of time
1:00 – 1:30: Complete 10 Double Dumbbell Bent Over Rows, rest remainder of time
…continue until you cannot complete all reps unbroken and/or you reach failure
Be sure you log your score so you have a number in mind to “beat” in your re-test.
Demo Video
Double Dumbbell Bent Over Row
Mayhem Moms
No modifications here!!
Minimal: Strength (3 Rounds for weight)
EMOM 9 Minutes
Minute 1: 8 Double Dumbbell Farmer Hold Split Squat (left)
Minute 2: 8 Double Dumbbell Farmer Hold Split Squat (right)
Minute 3: Rest
*these are NOT Bulgarian split squats. These are just split stance squats with both feet on the floor.
Athletes Notes
Note
Because Upper Pulling Endurance is one of our focuses for this cycle, we will do that first in our day and then finish with strength. Which will be focused more on using heavier weight and building strength than capacity in a movement.
Demo Video
Double Dumbbell Split Squat – aka Static Lunge with farmer carry hold. These are NOT Bulgarian split squats. These are just split stance squats with both feet on the floor
Flow
0:00 – 1:00 8 Double Dumbbell Farmer Hold Split Squat (left), rest remainder of the time
1:00 – 2:00 8 Double Dumbbell Farmer Hold Split Squat (right), rest remainder of the time
2:00 – 3:00 Rest
3:00 – 6:00 Repeat for set 2
6:00 – 9:00 Repeat for set 3
Mayhem Moms
Complete with single dumbbell or hop to the bodyweight version if needed
Bonus Stretching (No Measure)
:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch
Athletes Notes
Cross Arm Stretch
Standing Tricep Stretch
Toe Touch Stretch
Scorpion Stretch