Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Time through
:30 seconds of Jumping Jacks
:30 seconds of Cat Cow
Athletes Notes
Jumping Jacks
Cat Cow
Extended Warm Up/Accessory (Checkmark)
3 Rounds
20 Tibialis Raises
10 Single Leg Calf Raises
10 Alternating Deadbugs
:20 Second Boat Hold
:30 seconds of Line Hops or Single Unders
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
Single Leg Calf Raises
Deadbug
Boat Hold
()
Bodyweight: Line Hop Capacity Test (8 Rounds for reps)
Tabata x 8 Rounds
:20 Seconds Max Reps Line Hops
:10 Seconds Rest
Athletes Notes
Note
Line Hop Capacity will be a part of this cycle! Get excited.
Demo Videos
Line Hops
Flow
0:00 – 0:20 Max Line Hops
0:20 – 0:30 Rest
0:30 – 0:50 Max Line Hops
0:50 – 1:00 Rest
1:00 – 1:20 Max Line Hops
1:20 – 1:30 Rest
1:30 – 1:50 Max Line Hops
1:50 – 2:00 Rest
2:00 – 2:20 Max Line Hops
2:20 – 2:30 Rest
2:30 – 2:50 Max Line Hops
2:50 – 3:00 Rest
3:00 – 3:20 Max Line Hops
3:20 – 3:30 Rest
3:30 – 3:50 Max Line Hops
3:50 – 4:00 Rest
Scaled
Tabata x 8 Rounds
:20 Seconds Max Reps Step Jacks
:10 Seconds Rest
Mayhem Moms
Tabata x 8 Rounds
:20 Seconds Max Reps Slow and Controlled Line Hops
:10 Seconds Rest
Minimal: Jump Rope Capacity Test (8 Rounds for reps)
Tabata x 8 Rounds
:20 Seconds Max Reps Double Unders (or scaled: Single Unders)
:10 Seconds Rest
Athletes Notes
Note
Jump Rope Capacity will be a part of this cycle! Get excited.
Demo Videos
Double Unders
you may scale to Single Unders or Crossovers – Single Under if needed
Flow
0:00 – 0:20 Max Double Unders
0:20 – 0:30 Rest
0:30 – 0:50 Max Double Unders
0:50 – 1:00 Rest
1:00 – 1:20 Max Double Unders
1:20 – 1:30 Rest
1:30 – 1:50 Max Double Unders
1:50 – 2:00 Rest
2:00 – 2:20 Max Double Unders
2:20 – 2:30 Rest
2:30 – 2:50 Max Double Unders
2:50 – 3:00 Rest
3:00 – 3:20 Max Double Unders
3:20 – 3:30 Rest
3:30 – 3:50 Max Double Unders
3:50 – 4:00 Rest
Mayhem Moms
Tabata x 8 Rounds
:20 Seconds Max Reps Slow and Controlled Line Hops
:10 Seconds Rest
Bodyweight + Minimal: Core (2 Rounds for reps)
AMRAP 3 Minutes
10 Leg Lifts
20 Tuck Ups
30 Russian Twists (L+R=1)
-rest 1:30-
AMRAP 3 Minutes
30 Heel Taps (L+R=1)
20 Bicycle Kicks (L+R=1)
10 Leg LIfts
Score = Emoji
Athletes Notes
Workout Strategy and Flow
Finishing our day with 2 quick core pieces. Reminder that AMRAP means as many rounds/reps as possible.
1st AMRAP is
Leg Lifts
Tuck Ups – can be modified to Modified Tuck Ups
Russian Twists
then
2nd AMRAP is
Heel Taps
Bicycle Kick
Leg Lifts
Notice that the AMRAPs have a reverse rep scheme – so the first is 10-20-30 and the second is 30-20-10. The only movement that stays the same in both pieces is the leg lifts.
Scaled and Mayhem Moms
AMRAP 3 Minutes
10 Modified Flutter Kick
20 Quarter Sit Ups
30 Heel Taps (L+R=1)
-rest 1:30-
AMRAP 3 Minutes
30 Heel Taps (L+R=1)
20 Modified Bicycle Kick (L+R=1)
10 Modified Flutter Kick