Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
15 Reverse Snow Angels
5 Birddogs (each)
5 Bodyweight Forward Lunges (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)
Athletes Notes
5 minutes to move through this at a steady pace. Not for time.
Reverse Snow Angels
Birddog
Bodyweight Forward Lunges
Single Arm Towel Row OR Banded Single Arm Bent Over Rows OR Bent Over Single Arm Row
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Bodyweight: Upper Pulling Endurance (Checkmark)
2-4-6-8-10-8-6-4-2
Towel Rows or Banded Rows
-Rest 30 seconds between sets-
OR
1-2-3-4-5-4-3-2-1
Strict Pull Ups
-Rest 30 seconds between sets-
Athletes Notes
Score
There is no scored component. Use emoji to share how it went!
Workout Strategy and Flow
At 3,2,1 begin with 2 towel rows/banded rows. Then rest :30. Add two reps until you reach 10 reps and then work back down in intervals of 2.
I recommend setting a clock to count up to 99:99.
Demo Videos
Single Arm Towel Row
Banded Row
Strict Pull Up
Scaling
No scaling should be necessary.
Mayhem Mom Mods
No substitutions needed but if pull ups are desired and not feasible, perform Scap Pull Ups + Push Ups with the same rep scheme.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
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Minimal: Upper Pulling Endurance (Checkmark)
2-4-6-8-10-8-6-4-2
Double Dumbbell Rows (2×50/35)
-Rest 30 seconds between sets-
Athletes Notes
Score
There is no scored component. Use emoji to share how it went!
Workout Strategy and Flow
At 3,2,1 begin with 2 Double Dumbbell Rows. Rest :30. Add two reps each time until 10 reps. Then work your way back down in intervals of 2.
I recommend setting a clock to count up to 99:99.
Demo Videos
Double Dumbbell Rows
Scaling
I do not recommend scaling the reps. If needed, scale the weights down (2×35/25)
Mayhem Mom Mods
I do not recommend scaling the reps. If needed, scale the weights down (2×35/25)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Longer Cool Down (No Measure)
1:00 Calf Stretch on wall (each)
1:00 Seal Stretch
1:00 Toe Touch Stretch
*repeat for second round if you have time
Athletes Notes
Alternating Calf Stretch
Seal Stretch
Toe Touch Stretch