Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
On a 4:00 clock:
20 Mountain Climbers
10 Scap Only Push Ups
5 Push up to Downward Dog
5 Box Step Ups (each)
5 Single Leg RDL or Single Dumbbell Suitcase Deadlift
Athletes Notes
4 Minutes to work through as many rounds as you can.
Mountain Climber
Scap Only Push Up
Push Up to Downward Dog
Box Step Up
Bodyweight Single Leg RDL or Single Arm Dumbbell Suitcase Deadlift
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
4 sets
6 Tempo Towel Rows @5012
-rest 30s-
12 Box Pistol Squat (each leg)
-rest 30s-
24 Supinated Banded Pull Aparts
-rest 2 minutes-
Athletes Notes
Score
This workout does not have a scored component. Please use an emoji to show that it is finished.
Workout Strategy and Flow
At 3,2,1 begin with
6 tempo towel rows, aiming to hold a 5 second pull and 1 second down and 2 second hold at the bottom
-Rest :30-
12 box pistol squats on the left
12 box pistol squats on the right
-Rest :30-
24 banded pull aparts
-Rest 2:00-
Complete for 4 sets
Demo Videos
Towel Rows
Box Pistol Squat
Supinated Banded Pull Aparts (palms up)
Scaling
6 Backpack Bent Over Row
rest :30
12 Bench + Heel Assisted Pistol
rest :30
24 Supinated Banded Pull Aparts
Mayhem Mom Mods
6 Backpack Bent Over Row
rest :30
12 Bench + Heel Assisted Pistol
rest :30
24 Supinated Banded Pull Aparts
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (Checkmark)
4 sets
6 Negative Pull Ups*
-rest 30s-
12 Box Pistol Squat (each leg)
-rest 30s-
24 Supinated Banded Pull Aparts
-rest 2 minutes-
*3-5s negatives. sub for 6 dual db bent over row @ 5012
Athletes Notes
Score
This workout does not have a scored component. Please use an emoji to show that it is finished.
Workout Strategy and Flow
At 3,2,1 begin with
6 negative pull ups, aiming to slowly descend 3-5 seconds from the top of the pull up bar
-Rest :30-
12 box pistol squats on the left
12 box pistol squats on the right
-Rest :30-
24 supinated banded pull aparts
-Rest 2:00-
Complete for 4 sets
Demo videos
Negative Pull Ups
Box Pistol Squat
Supinated Banded Pull Aparts – (palms up)
Scaling
6 Negative Strict Pull Ups to a box
rest :30
12 Bench + Heel Assisted Pistol per leg
rest :30
24 Supinated Band Pull Aparts
Mayhem Mom Mods
6 Negative Strict Pull Ups to a box
rest :30
12 Bench + Heel Assisted Pistol per leg
rest :30
24 Supinated Band Pull Aparts
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bonus Stretching (No Measure)
:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch
Athletes Notes
Cross Arm Stretch
Standing Tricep Stretch
Toe Touch Stretch
Scorpion Stretch