Crossfit Lillington – Mayhem Affiliate – At Home
Extended Warm Up + Accessory (No Measure)
AMRAP 6 Minutes
10 Rocks from Heel to Toe
5 Dynamic Squat Stretches
5 Reverse Lunge to High Knee (each)
10 Downward to Upward Dog Transitions
10 Hollow Rocks
30 seconds of Run
Athletes Notes
Heel to Toe Rocks
Dynamic Squat Stretch
Reverse Lunge to High Knee
Downward Dog to Upward Dog Transition
Hollow Hold
()
Bodyweight + Minimal: Jane Porter (Time)
For Time:
800m Run
16 Alternating Leg V-Up + V-Up
600m Run
12 Alternating Leg V-Up + V-Up
400m Run
8 Alternating Leg V-Up + V-Up
600m Run
12 Alternating Leg V-Up + V-Up
800m Run
16 Alternating Leg V-Up + V-Up
V-Ups: Left + Right + Together = 1 Rep
Athletes Notes
Score
Your score today is your total time.
Workout Strategy and Flow
The goal of this workout today is to be able to settle in and flow even when we get tired. There is a lot of running today! So shake it out and set a pace that you can keep.
Be ready for some serious core fatigue from these v-up combos. Stay tall when you run to avoid cramps.
Demo Videos
Alternating Leg V-Up
V-Ups
FLOW
At 3,2,1, go….you will set out on an 800m run. Once back inside, complete your 16 v-up combos. You will end on the v-up combo once you have completed your final 800m run.
Substitution
If you need to sub the running due to weather or other reasons, check our scaling document below.
Scaling and Substitution Document
Scaled
Workout as written. This workout is very friendly!
If you need to scale the running distance, you can go 600m, 400m, 200m, 400m, 600m.
V-Up: Oblique Tuck Up
Mayhem Moms
For Time:
800m Run, or 4:00 High Knees or High Knees to Lateral Shuffle
16 Quarter Sit Ups
600m Run, or 3:00 High Knees or High Knees to Lateral Shuffle
12 Quarter Sit Ups
400m Run, or 2:00 High Knees or High Knees to Lateral Shuffle
8 Quarter Sit Ups
600m Run, or 3:00 High Knees or High Knees to Lateral Shuffle
12 Quarter Sit Ups
800m Run, or 4:00 High Knees or High Knees to Lateral Shuffle
16 Quarter Sit Ups
Bonus Stretching (No Measure)
:30 Cat Cow
:30 Chest Stretch (each)
1:00 Child’s Pose
Athletes Notes
Cat Cow
Chest Stretch
Child’s Pose