Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
15 Jumping Jacks
5 Birddogs (each)
5 Single Arm Rows (towel, band or dumbbell) (each)
5 Dynamic Squat Stretches
15 second Hollow Hold
Athletes Notes
5 minutes to move through this at a steady pace. Not for time.
Jumping Jacks
Birddog
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row
Dynamic Squat Stretch
Hollow Hold / Hollow Hold Scaling Options
Bodyweight Metcon
()
Bodyweight: Greek Salad (Time)
For Time
1000m Run
-into-
4 Rounds
10 X-Jumps (no jump)
20 Box Step Ups (24”/20”)
10 V-Ups
-into-
1000m Run
Time Cap: 22 Minutes
Athletes Notes
Score
This workout is scored by the time it takes to complete all of the work. You will have one score.
Workout Strategy and Flow
At 3,2,1 Begin the workout with a 1000m run. Once back, complete 4 rounds of 10- X-Jumps (no jump), 20 box step ups, 10 v-ups. After the 4 rounds, you will end the workout with a final 1000m run.
Time Cap is 22:00
You can expect this workout to be leg heavy. Use the step ups to calm down and bring your heart rate down. You should be able to move the whole time.
Demo Videos
X-Jumps No Jump
Box Step Up
V-Ups
Scaling
800m Run
-into-
4 Rounds
10 X-Jumps (no jump)
20 Box Step Ups (24”/20”)
10 Strict Sit Up
-into-
800m Run
Mayhem Mom Mods
1000m Run or 2000m BIke Erg
-into-
4 Rounds
10 X-Jumps (no jump)
20 Box Step Ups (24”/20”) – Feel to lower the box to something more manageable if needed.
10 Elevated Reverse Plank with Knee Drive
-into-
1000m Run or 2000m Bike Erg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Greek Salad (Time)
For Time
1000m Run
-into-
4 Rounds
10 Alternating Dumbbell Snatches (50/35)
20 Box Step Ups (24”/20”)
10 V-Ups
-into-
1000m Run
Athletes Notes
Score
This workout is scored by the time it takes to complete all of the work. You will have one score.
Workout Strategy and Flow
At 3,2,1 Begin the workout with a 1000m run. Once back, complete 4 rounds of 10 alt DB snatch, 20 box step ups, 10 v-ups. After the 4 rounds, you will end the workout with a final 1000m run.
Time Cap is 22:00
You can expect this workout to be leg heavy. Use the step ups to calm down and bring your heart rate down. You should be able to move the whole time.
Demo Videos
Dumbbell Snatch
Box Step Up
V-Ups
Scaling
800m Run
-into-
4 Rounds
10 X-Jumps (no jump)
20 Box Step Ups (24”/20”)
10 Sit Ups
-into-
800m Run
Mayhem Mom Mods
1000m Run or 2000m BIke Erg
-into-
4 Rounds
10 Elevated Single DB Snatch
20 Box Step Ups (24”/20”) – Feel to lower the box to something more manageable if needed.
10 Elevated Reverse Plank with Knee Drive
-into-
1000m Run or 2000m Bike Erg
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose