Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Adductor Rocks (each)
10 Side Plank Reach Through (each)
20 Tibialis Raises
30 seconds of Push Ups
30 seconds of Air Squats
Athletes Notes
Adductor Rock Backs
Side Plank Reach Through
Tibialis Raises – great exercise for strengthening the front muscle of the shin and to help prevent knee injuries.
Push Ups or Knee Push Ups
Air Squats
Bodyweight Metcon
()
Bodyweight: Bearded Dragon (Time)
For Time:
200 Line Hops
100 Air Squats
100 Line Hops
50 Air Squats
50 Line Hops
25 Air Squats
Athletes Notes
Score
This workout is the time it takes for the athlete to complete all of the workload. You will have 1 score.
Workout Strategy and Flow
At 3,2,1 complete 200 line hops, 100 air squats, 100 line hops, 50 air squats, 50 line hops, and 25 air squats.
I recommend that you break this up strategically, don’t wait for your legs to blow up or you’ll have a bad time. Aim to keep your heart rate under control on the air squats so that you can get to the line hops as quickly as you can. Move with intention. Remember, a proper air squat will have our knees break parallel with our hips. If you need to squat to an object to reach this range of motion, that is ok!! 🙂
Set a clock to count up to 99:99.
Demo Videos
Line Hops
Air Squats
Scaling
If scaling due to volume:
For Time:
75 Line Hops
50 Air Squats
50 Line Hops
25 Air Squats
25 Line Hops
15 Air Squats
Mayhem Moms Mods
Workout as prescribed.
Minimal Metcon
()
Minimal: Bearded Dragon (Time)
For Time:
200 Double Unders
100 Air Squats
100 Double Unders
50 Air Squats
50 Double Unders
25 Air Squats
*Scale = 1.5x Single Unders or 1x Crossovers
Athletes Notes
Score
This workout is the time it takes for the athlete to complete all of the workload. You will have 1 score.
Workout Strategy and Flow
At 3,2,1 complete 200 Double Unders, 100 Air Squats, 100 Double Unders, 50 Air Squats, 50 Double Unders, and 25 Air Squats.
I recommend that you break this up strategically, don’t wait for your legs to blow up or you’ll have a bad time. Aim to keep your heart rate under control on the air squats so that you can get to the line hops as quickly as you can. Move with intention. Remember, a proper air squat will have our knees break parallel with our hips. If you need to squat to an object to reach this range of motion, that is ok!! 🙂
Set a clock to count up to 99:99.
Demo videos
Air Squats
Double Under
Scaling
For Time:
300 Single Unders or 200 Crossovers – Single Under
100 Air Squats
150 Single Unders or 100 Crossovers
50 Air Squats
75 Single Unders or 50 Crossovers
Mayhem Moms Mods
For Time:
300 Single Unders or 200 Crossovers – Single Under
100 Air Squats
150 Single Unders or 100 Crossovers
50 Air Squats
75 Single Unders or 50 Crossovers