Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
3 Samson Lunges (each)
….then 3 Rounds:
3 Burpees
3 X-Jumps OR 3 Dumbbell Snatch (each)
3 Squat to Overhead Reach OR Single Dumbbell Thrusters (each)
Athletes Notes
Front to Back Leg Swings
Single Leg Calf Raises
Samson Lunge Stretches
Burpee Variations
X-Jumps OR Dumbbell Snatch
Squat to Overhead Reach OR Single Dumbbell Thruster
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
EMOM 7 Minutes
3-5 Chin Ups OR 6-10 Towel or Banded Bent Over Rows
Athletes Notes
Demo Videos
Chin Ups
Towel Rows or Banded Bent Over Row
Flow
Minute 1: 3-5 Chin Ups (or 6-10 Towel or Banded Rows); rest for the remaining time.
Minute 2: 3-5 Chin Ups (or 6-10 Towel or Banded Rows); rest for the remaining time.
Minute 3: 3-5 Chin Ups (or 6-10 Towel or Banded Rows); rest for the remaining time.
Minute 4: 3-5 Chin Ups (or 6-10 Towel or Banded Rows); rest for the remaining time.
Minute 5: 3-5 Chin Ups (or 6-10 Towel or Banded Rows); rest for the remaining time.
Minute 6: 3-5 Chin Ups (or 6-10 Towel or Banded Rows); rest for the remaining time.
Minute 7: 3-5 Chin Ups (or 6-10 Towel or Banded Rows)
Scaled and Mayhem Moms
No modification – complete less reps if needed to be able to go unbroken.
Bodyweight: Kala (5 Rounds for time)
5 Sets:
30 second Side Plank (left)
30 second Side Plank (right)
20 Jumping Air Squats
100ft Low Bear Crawl
-rest 1:30 between sets-
Athletes Notes
SCORING
Your score is the amount of time it takes to complete each set. You will have 5 scores.
Workout Strategy and Flow
At the 3,2,1 you will begin :30 of a side plank on your left side. After :30 you will then go on and complete :30 of side plank on your right side. After the minute, you will then do 20 jumping air squats into 100ft of low bear crawl. After you have finished your 100ft of Bear Crawls, you will rest 1:30. After the rest you will begin with the side planks again.
You have 5 sets! Expect your core to be fatigued after the planks into the air squats. Your heart rate will spike after the squats going into the crawl so try to calm down a bit before going into the crawl so that you can finish that with no breaks. You can do it!
Demo Videos
Side Plank
Jumping Air Squats
Bear Crawl – keep hips low
Scaled
If needed, scale the bear crawl down to 75ft.
Mayhem Moms
5 Sets:
30 second Side Plank (left) or Half Copenhagen Plank
30 second Side Plank (right) or Half Copenhagen Plank
20 Air Squat with Rise
100ft Low Bear Crawl
-rest 1:30 between sets-
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
Minimal: Strength
EMOM 9 Minutes
Minute 1: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (left)
Minute 2: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (right)
Minute 3: Rest
Pause for 2 seconds at top of each rep
Athletes Notes
Demo Video
Double Dumbbell Supinated Bent Over Rows –> use a single dumbbell
Flow
Minute 1: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (left)
Minute 2: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (right)
Minute 3: Rest
Minute 4: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (left)
Minute 5: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (right)
Minute 6: Rest
Minute 7: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (left)
Minute 8: 10 Single Arm Pause Supinated Dumbbell Bent Over Row (right)
Minute 9: Rest
Pause for 2 seconds at the top of each rep.
Scaled and Mayhem Moms
No modification – complete less reps if needed to be able to go unbroken.
Minimal: Kala (5 Rounds for time)
5 Sets:
50ft Single Dumbbell Farmers Carry (left)
50ft Single Dumbbell Farmers Carry (right)
15 Dumbbell Goblet Squats (50/35)
100ft Low Bear Crawl
-rest 1:30 between sets-
Athletes Notes
SCORING
Your score is the amount of time it takes to complete each set. You will have 5 scores.
Workout Strategy and Flow
At the 3,2,1 you start with 50ft of single dumbbell farmers carry on your left side, followed by 50ft single dumbbell carry on your right side. Then you will go into 15 goblet squats (50/35). The last thing you have per set is 100ft of Bear Crawls. After you have finished your 100ft of Bear Crawls, you will rest 1:30. After the rest you will begin with the single dumbbell farmers carry again.
You have 5 sets! Expect your forearms to be tired from the carry going into your goblet squats. Your heart rate will spike after the squats going into the crawl so try to calm down a bit before going into the crawl so that you can finish that with no breaks. You can do it!
Demo Videos
Single Dumbbell Farmers Carry
Dumbbell Goblet Squat
Bear Crawl – keep hips low
Scaled
If needed, scale bear crawl down to 75ft.
Mayhem Moms
5 Sets:
50ft Single Dumbbell Farmers Carry (left)
50ft Single Dumbbell Farmers Carry (right)
15 Single Dumbbell Squat to Bench – holding DB in goblet position
100ft Low Bear Crawl
-rest 1:30 between sets-