Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
On a 4:00 clock:
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Box Step Ups (each)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
Athletes Notes
4 Minutes to work through as many rounds as you can.
Mountain Climber
Scap Only Push Up
Push Up to Downward Dog
Box Step Up
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Bodyweight Metcon
()
Bodyweight: Upper Pulling Endurance (Checkmark)
5 Sets (1 set every 90 seconds)
7 Towel Rows + 7 Towel Bicep Curls + 7 Towel Bent Over Row (unbroken)
OR
5 Sets (1 set every 90 seconds)
7 Banded Rows + 7 Banded Bicep Curls + 7 Banded Bent Over Row (unbroken)
Athletes Notes
Scoring
This workout does not have a scored component, it is for completion. Please check the box that you have completed the five sets.
Workout Strategy and Flow
At 3,2,1 complete 7 Towel Rows + 7 Towel Bicep Curls + 7 Towel Bent Over Rows (all unbroken).
After completing the 21 reps, rest for 1:30.
Complete 5 total sets.
Demo Videos
Towel Rows
Towel Bicep Curls
Banded Bent Over Row
Banded Bicep Curls
Mayhem Mom Mods
No Substitutions needed.
Bodyweight: Strength (Checkmark)
3 sets:
10 Pause Bulgarian Split Squats (each)
-rest 2:00 between sets-
*pause for 2 seconds in bottom of squat
Athletes Notes
Scoring
This workout is not scored for time, only completion. Please use the checkboxes to show that you completed all reps.
Workout Strategy and Flow
At 3,2,1 complete 10 pause Bodyweight Bulgarian Split Squats on EACH leg.
Pausing 2 seconds at the bottom of the rep.
Rest 2:00 between sets
Complete 3 sets.
Demo Videos
Bulgarian Split Squat
Scaling or Substitutions
3 sets:
8 Pause Bulgarian Split Squats on EACH leg
-rest 2:00 between sets-
*pause for 2 seconds in the bottom of the squat
Mayhem Moms Mods
3 sets:
10 Heel Elevated Pause Goblet Squat
*Pause 2 seconds in the bottom of the squat
Minimal Metcon
()
Minimal: Upper Pulling Endurance (5 Rounds for weight)
5 Sets (1 set every 90 seconds)
5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Bent Over Row (unbroken)
Athletes Notes
Scoring
This workout is recorded for load. Please record the weight you used for the dumbbells (example: 35=2×35). You will have 5 total sets.
Workout Strategy and Flow
At 3,2,1 complete 5 Dumbbell Bent Over Rows + 5 Dumbbell Hang Power Cleans + 5 Dumbbell Bent Over Rows (all unbroken).
The working time is 1:30. You rest the amount of time you have AFTER you have completed all 15 reps.
Complete 5 total sets.
You can build in weight throughout the sets.
Demo Videos
Double Dumbbell Bent Over Row
Double Dumbbell Hang Power Clean
Mayhem Mom Mods
No Substitutions needed.
Minimal: Strength (3 Rounds for weight)
3 sets:
8 Pause Single Dumbbell Bulgarian Split Squats (each)
-rest 2:00 between sets-
*pause for 2 seconds in bottom of squat
Athletes Notes
Scoring
This workout is not scored for time, only for load.
Please record the weight of the Dumbbell that you are using.
You will have 3 scores.
Workout Strategy and Flow
At 3,2,1 complete 10 pause Single Dumbbell Bulgarian split squats on EACH leg.
Pausing 2 seconds at the bottom of the rep.
Rest 2:00 between sets
Complete 3 sets.
Demo Videos
Single Dumbbell Bulgarian Split Squat – pause for 2 seconds at the bottom
Scaling or Substitutions
3 sets:
6 Pause Single Dumbbell Bulgarian Split Squats on EACH leg
-rest 2:00 between sets-
*pause for 2 seconds in the bottom of the squat
Mayhem Moms Mods
3 sets:
8 Heel Elevated Pause Goblet Squat
*Pause 2 seconds in the bottom of the squat
Cool Down (No Measure)
1:00 Pancake Stretch
:30 Seated QL Stretch (each)
1:00 Upward to Downward Dog Transitions
Athletes Notes
Pancake Stretch
Seated QL Stretch
Downward to Upward Dog Transitions