Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Butt Kicks
10 Scap Only Push Ups
5 Donkey Kick (each)
5 Single Leg RDL (each) OR Suitcase Dumbbell Deadlifts (each)
20 seconds of Shuttle Runs (50ft)
Athletes Notes
Butt Kicks
Scap Only Push Up
Donkey Kick
Bodyweight Single Leg RDL
Single Arm Dumbbell Suitcase Deadlift
Shuttle Run
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
12 Tempo Bodyweight RDL or Tempo Banded Good Mornings @30X1
-rest 2:00 between sets-
Score = emoji
Athletes Notes
Score
Score as an emoji, commenting any scaling modifications made.
Demo Videos
Bodyweight RDL or Banded Good Mornings
Tempo Explanation: 3 seconds down, as soon as you reach the bottom of the lift explode to standing, pausing for 1 second at the top before repeating.
Flow
12 Tempo Bodyweight RDL @30X1
-rest 2:00-
12 Tempo Bodyweight RDL @30X1
-rest 2:00-
12 Tempo Bodyweight RDL @30X1
Scaled
3 sets:
12 Bodyweight RDL Wall Tap @30X1
-rest 2:00 between sets-
Mayhem Moms
No modification
Bodyweight: Fear Factor (Time)
4 Rounds:
10 Pike Push Ups or Kipping Handstand Push Ups
10 Shuttle Runs (50ft)
100ft Double Object Overhead Carry or 50ft Handstand Walk
Athletes Notes
Workout Strategy and Flow
Pike Push Up or Kipping Handstand Push Up : be aware that these are going to add up to 40 total, which can be a lot of reps in a short amount of time. I would recommend doing quick sets of 5 and taking 2-4 seconds to shake the shoulders out.
Shuttle Run – remember that 1 rep is 25ft down and 25ft back. Use these as an opportunity to shake the shoulders out
Double Dumbbell Overhead Carry or 50ft Handstand Walk this part is going to be difficult, especially towards the later rounds when your shoulders are shot. Be wise about this from the beginning.
can scale this to 100ft Bear Crawl if needed
Substitution
Pike Push Ups –> 10 Pike Shrugs OR 10 Pike Shoulder Taps (L+R=1)
If you don’t have the space to complete the shuttle runs, you can do 60 seconds of High Knees to Lateral Shuffle
Backpack Option
4 Rounds:
10 Backpack Shoulder to Overhead
10 Backpack Shuttle Runs (50ft)
100ft Backpack Overhead Carry or 50ft Backpack Bear Crawl Drag
Scaled
4 Rounds:
10 Bear Crawl Alternating Shoulder Taps (L+R=1)
60 seconds of Standing Marches
100ft High Bear Crawl
Mayhem Moms
4 Rounds:
10 Pike Shrugs OR 10 Pike Shoulder Taps (L+R=1)
60 seconds of High Knees to Lateral Shuffle
100ft Double Object Overhead Carry or 100ft Bear Crawl
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
12 Tempo Double Dumbbell RDL @30X1
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Double Dumbbell RDL
Tempo Explanation: 3 seconds down, as soon as you reach the bottom of the lift explode to standing, pausing for 1 second at the top before repeating.
Flow
12 Tempo Double Dumbbell RDL @30X1
-rest 2:00-
12 Tempo Double Dumbbell RDL @30X1
-rest 2:00-
12 Tempo Double Dumbbell RDL @30X1
Mayhem Moms
No modification
Minimal: Fear Factor (Time)
4 Rounds:
10 Dumbbell Push Press (2×50/35)
10 Shuttle Runs (50ft)
100ft Double Dumbbell Overhead Carry (2×50/35)
Athletes Notes
Workout Strategy and Flow
Dumbbell Push Press : The weight you choose should be something you can lift for 10 unbroken reps under fatigue. While you don’t need to perform 10 unbroken reps during the workout, the weight should only be moderately heavy. As the workout progresses and your shoulders fatigue, the weight will feel heavier, so it’s important to select wisely from the start.
Shuttle Run – remember that 1 rep is 25ft down and 25ft back. Use these as an opportunity to shake the shoulders out before going back to the dumbbells
Double Dumbbell Overhead Carry – this part is going to be difficult, especially towards the later rounds when your shoulders are shot. Be wise about this from the beginning. Take it in 2 sets of 50ft with just a quick shake out at the half way point. Remember to keep the dumbbells stacked over your shoulders and to not let them get too far in front or behind you.
Substitution
If you don’t have the space to complete the shuttle runs, you can do 60 seconds of High Knees to Lateral Shuffle
Mayhem Moms
4 Rounds:
10 Seated Dumbbell Strict Press
60 seconds of High Knees to Lateral Shuffle
100ft Double Dumbbell Overhead Carry , if needed drop to a Double Dumbbell Front Rack Carry