Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
Ankle Circles
Inchworm to Pushup
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Two Worlds (2 Rounds for reps)
Jumping Capacity
10 Rounds
30 seconds Max Line Hops
30 seconds Max Sit Ups*
-rest 60 seconds-
*RX+ Option: V-Ups
Athletes Notes
SCORING
Set 1: Score = Total Line Hops for all 10 rounds
Set 2: Score = Total Sit Ups for all 10 rounds
Workout Strategy and Flow
If this workout intimidates you, then I encourage you to take have 1 goal in mind and that is to just not stop moving. (even if it is slow)
YOU CAN DO THIS 🙂
Demo Videos
Line Hops
Sit Ups
Rx+ sub: V-Ups
Flow
At the 3,2,1 you will complete :30 of max line hops. Immediately after you will complete :30 of max sit ups. After this you will rest :60. Complete this for 10 rounds.
Scaled
10 rounds
30 seconds Max Line Hops
30 seconds Max PhysioBall Sit Ups
-rest 60 seconds-
Mayhem Moms
10 Rounds
30 seconds Line Hops
30 seconds Quarter Sit Ups
-rest 60 seconds-
Minimal Metcon
()
Minimal: Two Worlds (2 Rounds for reps)
Jump Rope Capacity Work
10 Rounds
30 seconds Max Double Unders
30 seconds Max Sit Ups*
60 second rest
*RX+ Option: V-Ups
Athletes Notes
SCORING
Set 1: Score = Total Double Unders in all 10 rounds
Set 2: Score = Total Sit Ups in all 10 rounds
Workout Strategy and Flow
If this workout intimidates you, then I encourage you to take have 1 goal in mind and that is to just not stop moving. (even if it is slow)
YOU CAN DO THIS 🙂
Demo Videos
Double Unders
Sit Ups
Rx+ sub: V-Ups
Flow
At the 3,2,1 you will complete :30 of max double unders. Immediately after you will complete :30 of max sit ups. After this you will rest :60. Complete this for 10 rounds.
Scaled
10 rounds
30 seconds Max No Jump Rope Jump
30 seconds Max Sit Ups or Quarter Sit Ups
-rest 60 seconds-
Mayhem Moms
10 Rounds
30 seconds Max No Jump Rope Jump
30 seconds Max Quarter Sit Ups
-rest 60 seconds-
Bonus Stretching (No Measure)
:30 Wall Calf Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)
Athletes Notes
Calf Stretch on Wall
Bicep Wall Stretch
Leaning Tricep Stretch