Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Calf Raises
15 second Pike Hold or Handstand Hold
10 Prone Y Raises
5 Thread the Needles (each)
5 Push ups to Downward Dog
Athletes Notes
We are just trying to move through this warm up for 5 minutes, trying to get through a couple rounds. Movement here is for quality, not speed or # of reps.
Calf Raises
Pike Hold or Handstand Hold
Prone Y Raises
Thread the Needle
Push Up to Downward Dog
Bodyweight Metcon
()
Bodyweight: Chameleon (5 Rounds for reps)
Line Hop Capacity
5 sets:
AMRAP 60 seconds
Forward and Backward Line Hops
-rest 60 seconds between sets-
Athletes Notes
Score
Your score is the cumulative total of forward and backward line hops you complete.
1 rep is one hop forward + backwards
You will have 5 scores.
Workout Strategy and Flow
At 3,2,1 you will begin doing forward and backward line hops. You will work for :60 seconds. Complete 5 total sets.
Rest :60 seconds between sets.
I recommend you set your clocks for intervals of :60/:60 off.
Demo Videos
Forward and Backward Line Hops
Scaling or Substitutions
If you need to substitute jumping, do:
5 Sets:
AMRAP 60 Seconds
Object Toe Taps
-rest 60 seconds between sets-
Mayhem Mom Mods
If you need to substitute jumping, do:
5 Sets:
AMRAP 60 Seconds
Object Toe Taps
-rest 60 seconds between sets-
Minimal Metcon
()
Minimal: Chameleon (5 Rounds for reps)
Jump Rope Capacity
5 sets:
AMRAP 60 seconds
Double Unders
-rest 60 seconds between sets-
Athletes Notes
Score
Your score is the cumulative total of double unders you complete per set.
You will have 5 scores.
Workout Strategy and Flow
At 3,2,1 you will begin double unders. You will work for :60 seconds. Complete 5 total sets.
Rest :60 seconds between sets.
I recommend you set your clocks for intervals of :60/:60 off.
Demo Videos
Double Under
Scaling or Substitutions
5 Sets:
AMRAP 60 seconds
Single Unders
-rest 60 seconds between sets-
Mayhem Mom Mods
5 Sets:
AMRAP 60 seconds
Single Unders
-rest 60 seconds between sets-
or if no jumping:
5 Sets:
AMRAP 60 seconds
Object Toe Taps
-rest 60 seconds between sets-
Bodyweight + Minimal: Core (3 Rounds for reps)
EMOM 12 Minutes
Minute 1: Max Russian Twists
Minute 2: Max L-Crunches
Minute 3: Max Plank Knee to Elbow
Minute 4: Rest
Athletes Notes
Scoring
Your score is your cumulative total of each movement.
You will have three scores: total Russian Twists, total L-Crunches, and total Plank Knee to Elbow reps.
Each movement will be scored independently.
Workout Strategy and Flow
At 3,2,1 Complete the movements. Each minute has one individual movement to complete for max reps.
You will work for minutes 1, 2, 3 and rest for minute 4.
Complete 3 rounds.
I recommend setting the clock to an EMOM for 12 minutes.
Demo Videos
Russian Twists
L Crunches
Modified L-Crunch
Plank Knee to Elbow
Mayhem Mom Mods
EMOM 12 MINUTES:
Minute 1: Heel Taps
Minute 2: PhysioBall Sit Ups
Minute 3: Deadbug
Minute 4: Rest
Bonus Stretching (No Measure)
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes
Scorpion Stretch
Seal Stretch
Leaning Child’s Pose