Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
5:00 Clock
10 Big Arm Circles
5 Inchworm to Push Ups
5 Donkey Kicks (each)
5 Single Leg Glute Bridges (each)
3 Pike Push Ups OR 6 Crush Grip Dumbbell Strict Press
Athletes Notes
We are working on a 5 minute clock trying to make it through as many rounds as we can….not for time but for quality and to get warmed up for what is to come .
Big Arm Circles
Inchworm to Pushup or Modified Inchworm
Donkey Kick
Single Leg Glute Bridge
Pike Push Up or Crush Grip Dumbbell Strict Press
Bodyweight Metcon
()
Bodyweight: McKennan Park (3 Rounds for reps)
4 sets with increasing intensity:
:30 Broad Jump
:60 Air Squat
:90 Lateral Burpee over Object
-rest 3 minutes between sets-
set 1 = moderate (80%)
set 2 = somewhat hard (85%)
set 3 = hard (90%)
set 4 = really hard, but not all out (95%)
Athletes Notes
Score
This workout is scored as total reps per movement. You will have 3 scores.
Score 1: total Broad Jumps across all sets
Score 2: total Air Squats across all sets
Score 3: total Lateral Burpees across all sets
Workout Strategy and Flow
At 3,2,1 complete:
Moderate effort/80%
:30 Broad Jump
:60 Air Squat
:90 Lateral Burpee over Object
-Rest 3:00-
Somewhat hard effort/85%
:30 Broad Jump
:60 Air Squat
:90 Lateral Burpee over Object
-rest 3 minutes-
Hard effort/90%
:30 Broad Jump
:60 Air Squat
:90 Lateral Burpee over Object
-rest 3 minutes-
Really hard effort/95%
:30 Broad Jump
:60 Air Squat
:90 Lateral Burpee over Object
Demo Videos
Broad Jump
Air Squats
Lateral Burpee over Ojbect
Scaling
4 sets with increasing intensity
:20 Broad Jump
:45 Air Squat
:60 Lateral Burpee over Object
-rest 3 minutes between sets-
set 1 = moderate (80%)
set 2 = somewhat hard (85%)
set 3 = hard (90%)
set 4 = really hard, but not all out (95%)
Mayhem Mom Mods
4 sets with increasing intensity
:30 Broad Jump
:60 Air Squat
:90 Elevated Burpee Step Overs
-rest 3 minutes between sets-
set 1 = moderate (80%)
set 2 = somewhat hard (85%)
set 3 = hard (90%)
set 4 = really hard, but not all out (95%)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: McKennan Park (3 Rounds for reps)
4 sets w/ increasing effort
:30 AMRAP Single DB Front Squat (50/35)
:60 AMRAP Alt DB Snatch (50/35)
:90 AMRAP Lateral Burpee over DB
-rest 3 minutes-
set 1 = moderate (80%)
set 2 = somewhat hard (85%)
set 3 = hard (90%)
set 4 = really hard, but not all out (95%)
Athletes Notes
Score
This workout is scored according to how many reps you do of each movement. You will have 3 scores.
Score 1: total Single DB Front Squat across all sets
Score 2: total Alt DB Snatch across all sets
Score 3: total Lateral Burpees across all sets
Workout Strategy and Flow
At 3,2,1 complete:
Moderate effort/80%
:30 AMRAP Single DB Front Squat (50/35)
:60 AMRAP Alt DB Snatch (50/35)
:90 AMRAP Lateral Burpee over DB
-rest 3 minutes-
Somewhat hard effort (85%)
:30 AMRAP Single DB Front Squat (50/35)
:60 AMRAP Alt DB Snatch (50/35)
:90 AMRAP Lateral Burpee over DB
-rest 3 minutes-
Hard effort (90%)
:30 AMRAP Single DB Front Squat (50/35)
:60 AMRAP Alt DB Snatch (50/35)
:90 AMRAP Lateral Burpee over DB
-rest 3 minutes-
Really hard effort (95%)
:30 AMRAP Single DB Front Squat (50/35)
:60 AMRAP Alt DB Snatch (50/35)
:90 AMRAP Lateral Burpee over DB
Set the clock counting up to 99:99
Demo Videos
Single Dumbbell Front Squat
Dumbbell Snatch
Dumbbell Lateral Burpees
Scaling
4 sets w/ increasing effort
30s AMRAP Single DB Front Squat (35/25)
60s AMRAP Alt DB Snatch (35/25)
90s AMRAP Lateral Burpee over DB
-rest 3 minutes-
set 1 = moderate (80%)
set 2 = somewhat hard (85%)
set 3 = hard (90%)
set 4 = really hard, but not all out (95%)
Mayhem Mom Mods
4 sets w/ increasing effort
30s AMRAP Single DB Front Squat to Bench (35)
60s AMRAP Elevated Single DB Snatch
90s AMRAP Low Box/Plate Burpee Jump Overs
-rest 3 minutes-
set 1 = moderate (80%)
set 2 = somewhat hard (85%)
set 3 = hard (90%)
set 4 = really hard, but not all out (95%)
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Cool Down (No Measure)
:30 Couch Stretch (left)
:30 Couch Stretch (right)
:30 Child’s Pose
:30 QL Stretch (left)
:30 QL Stretch (right)
Athletes Notes
Couch Stretch
Child’s Pose
Seated QL Stretch