Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Hand Release Push Ups
5 No Push Up Burpees
..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
3 Burpees
Athletes Notes
Ankle Circles
Samson Lunge Stretches
Single Leg Glute Bridge Hold
Hand Release Push Ups
No Push Up Burpee Up Downs
INTO
Glute Bridges or Single Dumbbell Hang Power Clean
Burpee Variations
Bodyweight Metcon
()
Bodyweight: Brumbies (4 Rounds for time)
1 Round of Gymnastics Circuit
15 Burpee-Burpee Box Jump Overs (24/20″)
-rest 90 seconds-
1 Round of Gymnastics Circuit
20 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Gymnastics Circuit
25 Lateral Burpee over Dumbbell or Object
-rest 2 minutes 30 seconds-
1 Round of Gymnastics Circuit
30 No Push Up Burpee
Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep
Athletes Notes
Score
This workout is scored based on how quickly you can complete all of the work required.
Workout Strategy and Flow
At 3,2,1 begin with:
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
15 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
-Rest 90 seconds-
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
20 Burpee Box Jump Overs (24/20″)
-Rest 2 minutes-
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
25 Lateral Burpee over Dumbbell or Object
-Rest 2 minutes 30 seconds-
1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
30 No Push Up Burpee
I recommend counting the clock up to 99:99.
Demo Videos
Circuit: Pike Push Up plus Broad Jump
Burpee Box Jump Over
Dumbbell Lateral Burpees
No Push Up Burpee
Scaling
1 Round of Gymnastics Circuit
5 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
-rest 90 seconds-
1 Round of Gymnastics Circuit
10 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Gymnastics Circuit
15 Lateral Burpee over Dumbbell or Object
-rest 2 minutes 30 seconds-
1 Round of Gymnastics Circuit
20 No Push Up Burpee
Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep
Mayhem Mom Mods
1 Round of Gymnastics Circuit
15 Low Box/Plate Burpee Jump Overs
-rest 90 seconds-
1 Round of Gymnastics Circuit
20 Elevated Burpee Step Overs
-rest 2 minutes-
1 Round of Gymnastics Circuit
25 Jumping Air Squats
-rest 2 minutes 30 seconds-
1 Round of Gymnastics Circuit
30 No Push Up Burpee
Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Brumbies (4 Rounds for time)
1 Round of Dumbbell DT
15 Burpee-Burpee Box Jump Overs (24/20″)
-rest 90 seconds-
1 Round of Dumbbell DT
20 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Dumbbell DT
25 Lateral Burpee over Dumbbell
-rest 2 minutes 30 seconds-
1 Round of Dumbbell DT
30 No Push Up Burpee
*Dumbbell DT:
15 Deadlifts (2×50/35)
12 Hang Cleans (2×50/35)
9 Shoulder to Overhead (2×50/35)
Athletes Notes
Score
This workout is scored on how quickly you finish all of the total work. You have one score.
Workout Strategy and Flow
At 3,2,1 begin with:
1 round of Dumbbell DT
15 burpee-burpee box jump overs – note that there is a double burpee on each rep!
-Rest 90 seconds-
1 round of Dumbbell DT
20 burpee box jump overs
-Rest 2:00-
1 round of Dumbbell DT
25 lateral burpee over dumbbell
-Rest 2:30-
1 round of Dumbbell DT
30 no push up burpees
Dumbbell DT: 15 Deadlifts + 12 Hang Cleans + 9 S2OH (2×50/35)
Additional Notes
Each round should take around 3 minutes. The reps increase with each movement after the round of Dumbbell DT as the cycle rate of each movement gets faster. For example, No Push Up Burpees are a lot faster than Burpee Box Jump Overs.
The time of each interval will vary a bit, but should be no more than 30 seconds +/- the original set.
Demo Videos
DT: Dumbbell Deadlift + Dumbbell Hang Clean + Double Dumbbell Push Jerk
Burpee Box Jump Over
Dumbbell Lateral Burpees
No Push Up Burpee
Scaling
1 Round of Dumbbell DT
15 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
-rest 90 seconds-
1 Round of Dumbbell DT
20 Burpee Box Jump Overs (24/20″)
-rest 2 minutes-
1 Round of Dumbbell DT
25 Lateral Burpee over Dumbbell
-rest 2 minutes 30 seconds-
1 Round of Dumbbell DT
30 No Push Up Burpee
Dumbbell DT:
15 Deadlifts + 12 Hang Cleans + 9 Shoulder to Overhead (2×35/25)
Mayhem Mom Mods
1 Round of Dumbbell DT
15 Low Box/Plate Burpee Jump Overs
-rest 90 seconds-
1 Round of Dumbbell DT
20 Elevated Burpee Step Overs
-rest 2 minutes-
1 Round of Dumbbell DT
25 Elevated Burpee
-rest 2 minutes 30 seconds-
1 Round of Dumbbell DT
30 No Push Up Burpee
Dumbbell DT:
15 Deadlifts + 12 Hang Cleans + 9 Shoulder to Overhead (double dumbbell)
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