Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
10 Sit Ups
into
30 seconds of Line Hops or Single Unders
30 second rest
30 seconds of Line Hops or Single Unders
Athletes Notes
Front to Back Leg Swings
Single Leg Calf Raises
Sit Ups
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Hummus (Time)
Line Hop Capacity Work
Complete 300 Forward and Backward Line Hops for time
-every break complete 10 Strict Sit Ups
*You should be able to do at least 30+ reps at a time, or you should scale
Athletes Notes
Score
This workout is scored on how quickly you can complete the 300 line hops.
Workout Strategy and Flow
At 3,2,1 begin completing 300 forward and backward line hops. Every time you break, meaning rest for more than :05 second, you will complete 10 strict sit ups.
Demo Videos
Forward and Backward Line Hops
Strict Sit Up
Scaling
Complete the workout as prescribed, however if strict sit ups are too aggressive, you can perform regular sit ups.
Sit Ups
Mayhem Mom Mods
Line hops –> No substitutions needed.
Strict Sit Ups –> PhysioBall Sit Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Hummus (Time)
Jump Rope Capacity
Complete 300 Double Unders for time
-every break complete 10 Strict Sit Ups
*You should be able to do at least 30+ reps at a time, or you should scale
Athletes Notes
Score
This workout is scored on how quickly you can complete the 300 double unders.
Workout Strategy and Flow
At 3,2,1 begin working on 300 double unders. Every time you break, even if you trip on accident, complete 10 strict sit ups.
You should be able to do sets of at least 30+ reps before breaking.
Demo Videos
Double Under
Strict Sit Up
Sit Ups
Scaling
Complete 600 Single Unders
-every break complete 10 Strict Sit Ups or 10 Sit Ups
Mayhem Mom Mods
Double Unders –> Single Unders (2x = 600 reps)
Strict Sit Ups –> PhysioBall Sit Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!