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)
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 OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row
Bodyweight Metcon
()
Bodyweight: Upper Pulling Endurance (Checkmark)
EMOM 10 Minutes:
Minute 1: 10 Towel Rows or Banded Bent Over Rows
Minute 2: 20-30 seconds Object Farmer Hold OR Dead Hang OR High Plank Hold
Athletes Notes
Demo Videos
Choose your reps based on what you can do for quality. Keep a clock in front of you so you can see the timing.
Towel Rows or Banded Bent Over Row
Object Farmers Carry or Active Dead Hang on Rig or High Plank Hold
Example Flow
Minute 1: 10 Towel Rows or Banded Bent Over Rows
-rest remaining time –
Minute 2: 20-30 seconds Object Farmer Hold OR Dead Hang OR High Plank Hold
-rest remaining time-
Continue for the 10 minute EMOM
Bodyweight: Strength (Checkmark)
3 sets:
20 Alternating Bodyweight Walk Through Lunges* (10 total per leg)
-rest 2:00 between sets-
*Forward + Reverse= 1 rep
Athletes Notes
Workout Strategy and Flow
This strength piece is great for focusing on good movement patterns! You are stepping forwards and backwards on each rep, so expect your quads and glutes to be on fire!
Use the rest period to walk around and shake out the legs.
Demo Video
Bodyweight Walk Through Lunge – these are alternating. 1 rep is forward+reverse.
Flow
At the 3,2,1 you will complete 20 Alternating Bodyweight Walk Through Lunges. Once you complete all 20 reps (10 total per side), you will rest 2:00. Continue this pattern for 3 sets.
Substitution
No substitution needed
Scaled
No substitution needed
Mayhem Moms
No substitution needed. If balance is a concern, substitute 20 Bodyweight Split Squat (10 per leg)
Minimal Metcon
()
Minimal: Upper Pulling Endurance (Checkmark)
EMOM 10 Minutes:
Minute 1: 10 Dumbbell Gorilla Rows
Minute 2: 20-30 seconds Dumbbell Farmer Hold OR Dead Hang
Athletes Notes
Demo Videos
Choose your reps based on what you can do for quality. Keep a clock in front of you so you can see the timing.
Dumbbell Gorilla Row
Dumbbell Farmers Carry Hold or Active Dead Hang on Rig
Example Flow
Minute 1: 10 Dumbbell Gorilla Rows
-rest remaining time-
Minute 2: 20-30 seconds Dumbbell Farmer Hold OR Dead Hang
-rest remaining time-
Continue for the 10 minute EMOM
Minimal: Strength (3 Rounds for weight)
3 sets:
16 Alternating Single Dumbbell Walk Through Lunges (8 total per leg)
-rest 2:00 between sets
*Forward + Reverse= 1 rep
Athletes Notes
Workout Strategy and Flow
This strength piece is great for focusing on good movement patterns! You are stepping forwards and backwards on each rep, so expect your quads and glutes to be on fire!
Use the rest period to walk around and shake out the legs.
Demo Video
Dumbbell Walk Through Lunge – these are alternating. Forward+reverse = 1 rep.
Flow
At the 3,2,1 you will complete 16 Single Dumbbell Walk Through Lunges (8 total per leg). Once you complete all 16 reps, you will rest 2:00. Continue this pattern for 3 sets.
Substitution
No substitutions needed
Scaled
No substitutions needed
Mayhem Moms
If balance is a concern, substitute 16 Dumbbell Split Lunge (8 per leg)
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose