Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
5 Thread the Needles (each)
5 Birddogs
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Glute Kickbacks (each)
20 Jumping Jacks or 20 Single Unders
Athletes Notes
Thread the Needle
Birddog
Dynamic Squat Stretch
Deep Squat with Rotations
Glute Kickbacks
Jumping Jacks or Single Unders
Bodyweight Metcon
()
Bodyweight: Knock-On (AMRAP – Reps)
20 minute Ladder
1-2-3-4-5…
Rounds of Gymnastic Circuit
2-4-6-8-10…
Shuttle Run (25ft=1)
1 Round of Gymnastics Circuit:
5 Towel Rows – perform at a tough angle or 5 Backpack Bent Over Rows
5 Squat Jumps
Athletes Notes
Score
This workout is scored based on how many total reps you can accumulate in 20:00 minutes.
Workout Strategy and Flow
At 3,2,1 begin with 1 round of the gymnastics circuit and 2 Shuttle runs. Then complete 2 gymnastics circuits and 4 shuttle runs. Continue this pattern until 20:00.
I recommend setting the clock to count down from 20:00.
Demo videos
Towel Rows Backpack
Bent Over Rows
Jumping Squats
Shuttle Run
Scaling
No Scaling Needed.
Mayhem Mom Mods
No Substitutions needed. On shuttle run, if you cannot touch the ground, ensure both feet cross the line.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Knock-On (AMRAP – Reps)
20-minute Ladder
1-2-3-4-5…
Dumbbell Manmaker (2×50/35)
2-4-6-8-10…
Shuttle Run (25ft=1)
Athletes Notes
Score
This workout is scored based on total reps. You will add the reps together.
Workout Strategy and Flow
At 3,2,1 begin with 1 Dumbbell Manmaker (2×50/35) and then 2 shuttle runs. After the shuttle runs, begin again by adding 1 Dumbbell Manmaker and 2 shuttle runs. Continue in this pattern until 20:00.
I recommend setting the clock to count down from 20:00.
Demo videos
Dumbbell Manmaker w/ Devils Press
Shuttle Run
Scaling
20-minute Ladder
1-2-3-4-5…
Dumbbell Manmaker (2×35/25)
2-4-6-8-10…
Shuttle Run (25ft=1)
Mayhem Mom Mods
No Substitution needed.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!