Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)
*Pause 2 seconds in downward dog
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
Bodyweight Single Leg RDL
Bodyweight Metcon
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Bodyweight: Strength (Checkmark)
3 sets:
15 Tempo Bodyweight Rear Foot Elevated Single Leg RDL @2121 (per leg)
-rest 2:00 between sets-
Athletes Notes
Score
There is no scored component for this workout. Use emoji to share how it went!
Workout Strategy and Flow
At 3,2,1 perform 15 tempo bodyweight rear foot elevated single leg RDL on each leg. The tempo is 2 seconds down, 1 second at the bottom, 2 seconds up, and 1 second at the top.
The tempo is the most important part of this piece.
Rest 2:00 between sets. Perform 3 sets.
I recommend putting a clock in front of you that counts up to 99:99 to keep the tempo.
Demo Videos
Bodyweight Rear Foot Elevated Single Leg RDL
Scaling
3 sets:
10 Tempo Bodyweight Rear Foot Elevated Single Leg RDL @2121
-rest 2:00 between sets-
Mayhem Mom Mods
No movement substiution needed. Feel free to scale the volume as needed.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Tzatziki (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Shuttle Run (50ft)
10 No Push Up Burpees
50ft Handstand Walk or 100ft Bear Crawl
Athletes Notes
Score
This workout is scored on the amount of rounds and reps you can complete in 10 minutes.
Workout Strategy and Flow
At 3,2,1 complete as many rounds and reps as you can of 10 shuttle runs (50ft) 10 no push up burpees and 50ft of handstand walks or 100ft of bear crawls.
Set your clock to count down from 10:00.
Demo Videos
Shuttle Run
No Push Up Burpee
Handstand Walk
Bear Crawl
Scaling
AMRAP 10
10 Shuttle Runs (50ft)
10 No Push Up Burpees
100ft Bear Crawl
Mayhem Mom Mods
AMRAP 10
10 Shuttle Runs
10 Elevated Burpee
20 Wide Leg Pike Shoulder Taps or 100ft Bear Crawl
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (3 Rounds for weight)
3 sets:
15 Tempo Single Dumbbell Rear Foot Elevated Single Leg RDL @2121 (per leg)
-rest 2:00 between sets-
Athletes Notes
Score
The score is the weight of the dumbbell that you choose to use.
Workout Strategy and Flow
At 3,2,1 perform 15 tempo single dumbbell rear foot elevated single leg RDL on each leg. The tempo is 2 seconds down, 1 second at the bottom, 2 seconds up, and 1 second at the top.
The tempo is the most important part of this piece.
Rest 2:00 between sets. Perform 3 sets.
I recommend putting a clock in front of you that counts up to 99:99 to keep the tempo.
Demo videos
Single Dumbbell Rear Foot Elevated Single Leg RDL
Scaling
3 sets:
10 Tempo Single Dumbbell Rear Foot Elevated Single Leg RDL @2121
-rest 2:00 between sets-
Mayhem Mom Mods
No movement substiution needed. Feel free to scale the volume as needed.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Tzatziki (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Shuttle Run (50ft)
10 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
50ft Handstand Walk or 100ft Bear Crawl
Athletes Notes
Score
This workout is scored based on how many rounds + reps you can complete in 10 minutes.
Workout Strategy and Flow
At 3,2,1 begin with 10 shuttle runs (50ft) which is 10 x down and back. Then complete 10 alternating single dumbbell hang clean and jerk. Finish each round with 50ft Handstand walk or 100ft bear crawll
This workout will be tough on the shoulders so be ready! There is no break between the hang clean and jerks and the handstand walks. Strategize how long of a break you need so that you can aim for big sets on the HSW or Bear Crawls.
Set the clock to count down from 10:00.
Demo Videos
Shuttle Run
Single Dumbbell Hang Clean and Jerk
Handstand Walk
Bear Crawl
Scaling
6 Shuttle Runs (50ft)
8 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
50ft Handstand Walk or 100ft Bear Crawl
Mayhem Mom Mods
10 Shuttle Run (50ft) – if need to go without touching ground, ensure both feet cross the line
10 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
12 Wide Leg Pike Push Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!