Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
Ankle Circles
Inchworm to Pushup
Line Hops or Single Unders
Bodyweight Metcon
()
Bodyweight: Scrum (2 Rounds for time)
For Time
40-30-20-10
Line Hops
Air Squat
-rest 5 minutes-
40-30-20-10
Line Hops
Sit Up
Athletes Notes
Score
This is scored on how quickly you can complete the required work.
Workout Strategy and Flow
At 3,2,1, complete:
40 line hops
40 air squats
30 line hops
30 air squats
20 line hops
20 air squats
10 line hops
10 air squats
-Rest for 5:00-
40 line hops
40 sit ups
30 line hops
30 sit ups
20 line hops
20 sit ups
10 line hops
10 sit ups
Demo Videos
Line Hop
Air Squats
Sit Ups
Scaling
No Substitution needed.
Mayhem Mom Mods
For Time
40-30-20-10
Line Hops
Air Squat
-rest 5 minutes-
40-30-20-10
Line Hops
Quarter Sit Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Scrum (2 Rounds for time)
For Time
40-30-20-10
Double Under
Air Squat
-rest 5 minutes-
40-30-20-10
Double Under
Sit Up
Athletes Notes
Score
This workout is scored based on how quickly you can complete the prescribed work.
Workout Strategy and Flow
At 3,2,1 complete:
40 double unders
40 air squats
30 double unders
30 air squats
20 double unders
20 air squats
10 double unders
10 air squats
-Rest for 5:00-
40 double unders
40 sit ups
30 double unders
30 sit ups
20 double unders
20 sit ups
10 double unders
10 sit ups
Demo Videos
Double Under
Air Squats
Sit Ups
Scaling
For Time
80-60-40-20
Single Unders
40-30-20-10
Air Squats
-rest 5 minutes-
80-60-40-20
Single Unders
40-30-20-10
Sit Ups
Mayhem Mom Mods
For Time
40-30-20-10
Skater Side Jumps
Air Squat
-rest 5 minutes-
40-30-20-10
Skater Side Jumps
Quarter Sit Ups
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!