Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 seconds of Line Hops or Single Unders
10 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dog Rows (each) OR Regular Bird Dogs
Athletes Notes
5 Minutes to work through as many rounds as you can.
Reverse Snow Angels
Scap Only Push Up
Push Up to Downward Dog
Dumbbell Bird Dog Rows OR Bodyweight Bird Dog
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets (1 set every 3 minutes):
10 Pause Single Leg Bodyweight Hip Thrust (each)
**2 second Pause at top of each rep
OR
3 sets (1 set every 3 minutes):
10 Pause Single Leg Glute Bridge (each)
**2 second Pause at top of each rep
Athletes Notes
Score
This workout does not have a scored component. Please use the checkbox to show that you completed all 3 sets.
You will have 1 score.
Workout Strategy and Flow
At 3,2,1 complete 10 pause single leg bodyweight hip thrust on EACH leg.
Pause 2 seconds at the top of each rep.
Once all reps are completed, you have until the 3:00 mark to rest.
Complete this 3 times.
I recommend setting the clock to a 3:00 EMOM for 3x.
Demo Videos
Single Leg Bodyweight Hip Thrust
or Single Leg Banded Glute Bridge – no band
Scaling
3 sets (1 set every 3 minutes):
8 pause single leg bodyweight hip thrust on EACH leg
—2 second pause at the top of each rep
Mayhem Moms Mods
3 sets (1 set every 3 minutes):
8 pause single leg bodyweight hip thrust on EACH leg
—2 second pause at the top of each rep
Bodyweight: Gecko (Checkmark)
EMOM 16 Minutes
Minute 1: 10 Walking Push Ups (side to side)
Minute 2: 45 second Hollow Hold
Minute 3: 10 Pike Push Ups or Kipping Handstand Push Ups
Minute 4: Rest
Athletes Notes
Score
This workout is for completion. Use the checkboxes to show that you completed each set. There will be 4 sets.
Workout Strategy and Flow
At 3,2,1 complete the movement. One movement per minute.
Rest the remainder of time until the :60.
Working minutes 1-3. Rest minute 4.
There are 4 sets of work.
Demo Videos
Walking Push Up
Hollow Hold
Pike Push Up
Kipping Handstand Push Up
Scaling
EMOM 16:
Minute 1: 10 Knee Push Ups
Minute 2: :30 Hollow Hold or Boat Hold
Minute 3: Wide Leg Pike Push Ups
Minute 4: Rest
Mayhem Moms Mods
EMOM 16:
Minute 1: 10 Knee Push Ups
Minute 2: :30 Boat Hold
Minute 3: Wide Leg Pike Push Ups
Minute 4: Rest
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets (1 set every 3 minutes):
10 Pause Single Leg Dumbbell Hip Thrust (each)
**2 second Pause at top of each rep
OR
3 sets (1 set every 3 minutes):
10 Pause Single Leg Dumbbell Glute Bridge (each)
**2 second Pause at top of each rep
Athletes Notes
Score
This workout is scored for load. Record the weight of the Dumbbell used to each round. You will have 3 scores.
Workout Strategy and Flow
At 3,2,1 complete 10 Pause Single Leg Dumbbell Hip Thrusts on EACH leg.
Pausing 2 seconds at the top of each rep.
Ater completing all of the reps, you have until the 3:00 mark to rest.
Demo Videos
Dumbbell Single Leg Hip Thrusts
Single Leg Glute Bridge Hold – with dumbbell
Scaling
3 sets (1 set every 3:00):
8 Pause Single Leg Dumbbell Hip Thrust (each)
—2 second pause at the top of each rep.
Mayhem Mom Mods
3 sets (1 set every 3:00):
8 Pause Single Leg Dumbbell Hip Thrust (each)
—2 second pause at the top of each rep.
Minimal: Gecko (Checkmark)
EMOM 16 Minutes
Minute 1: 10 See Saw Dumbbell Floor Press (2×50/35)
Minute 2: 45 second Hollow Hold
Minute 3: 10 Dumbbell Push Press (2×50/35)
Minute 4: Rest
Athletes Notes
Score
This workout is for completion. Check one box per round to show it has been completed.
Workout Strategy and Flow
At 3,2,1 complete the movement in the minute. You will complete one movement per minute. You will rest in the amount of time you have after you completed the reps up to the minute.
Working minutes 1,2,3. Rest minute 4.
Demo Videos
Dumbbell See Saw Floor Press
Hollow Hold
Double Dumbbell Push Press
Scaling
EMOM 16 Minutes
Minute 1: 10 See Saw Dumbbell Floor Press (2×35/25)
Minute 2: 45 second Hollow Hold or Boat Hold
Minute 3: 10 Dumbbell Push Press (2×35/25)
Minute 4: Rest
Mayhem Moms Mods
EMOM 16 Minutes
Minute 1: 10 DB Physioball Bench Press
Minute 2: 45 second Boat Hold
Minute 3: 10 Dumbbell Push Press (2×50/35)
Minute 4: Rest
Longer Cool Down – Enjoy! (No Measure)
7 Minute Clock:
1:00 Seal Stretch
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)
Athletes Notes
Seal Stretch
Frog Stretch
Elbow to Floor Stretch with Rotation
Pancake Stretch
Leaning Child’s Pose