Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Time through:
25 Tibialis Raises
25 Calf Raises
25 seconds of Downward to Upward Dog Transitions
….then 3 rounds of:
20 Line Hops or Single Unders
25ft High Knees
25ft Butt Kicks
50ft Lateral Shuffle
50ft Shuttle Run (getting faster each round)
Athletes Notes
Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries
Downward to Upward Dog Transitions
Line Hops or Single Unders
High Knees
Butt Kicks
Lateral Shuffle
Shuttle Run
If you don’t have the space to do the workout as written then do
10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of High Knees to Lateral Shuffle
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Athletes Notes
Score
This workout is for completion (checkmark).
Workout Strategy and Flow
At 3,2,1 begin:
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
Demo videos
RKC Plank
Glute Bridge March w Pause
Scaling
3 sets:
:15 RKC Plank
-rest :30-
:45 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Mayhem Mom Mods
3 sets:
:20 Boat Hold
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Wilder (AMRAP – Reps)
AMRAP 12
12-18-24…
Out and Ins
4-6-8…
Tuck Ups
Athletes Notes
Scoring
Your score is the total number of reps accumulated during the 12 minutes.
Workout Strategy and Flow
At 3, 2, 1, begin a 12:00 clock:
12 Out and Ins
4 Tuck Ups
18 Out and Ins
6 Tuck Ups
24 Out and Ins
8 Tuck Ups…
etc. – adding 6 reps to the out and ins, and 2 reps to the tuck ups each time.
Demo Videos
Out and Ins
Tuck Ups
Modified Tuck Ups
Scaling
AMRAP 12
12-18-24…
Out and Ins
4-6-8…
Modified Tuck Ups
Add 6 reps to the out and ins and 2 reps to the tuck ups each time.
Mayhem Mom Mods
AMRAP 12
12-18-24…
Out and Ins
4-6-8…
Modified Tuck Ups
Add 6 reps to the out and ins and 2 reps to the tuck ups each time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (Checkmark)
3 sets
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Athletes Notes
Score
There is no score, it is for completion (checkmark).
Workout Strategy and Flow
At 3,2,1 begin:
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
:20 RKC Plank
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
Demo videos
RKC Plank
Glute Bridge March w Pause
Scaling
3 sets:
:15 RKC Plank
-rest :30-
:45 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
Mayhem Mom Mods
3 sets:
:20 Boat Hold
-rest :30-
:60 Glute March w/ 2sec pause at the top of each rep
-rest :60 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Wilder (AMRAP – Reps)
AMRAP 12
12-18-24…
Double Unders
4-6-8…
V Ups
Athletes Notes
Score
Your score is the total number of reps accumulated during the 12 minutes.
Workout Strategy and Flow
At 3,2,1 begin a 12:00 clock:
12 double unders
4 v-ups
18 double unders
6 v-ups
24 double unders
8 v-ups…
etc. – adding 6 reps to the double unders and 2 reps to the v-ups each time.
Demo Videos
Double Under
Single Unders
V ups
Sit Ups
Scaling
AMRAP 12
12-18-24…
Single Unders
4-6-8…
Sit Ups
Add 6 reps to the single unders and 2 reps to the sit ups each time.
Mayhem Mom Mods
AMRAP 12
12-18-24…
Single Unders
4-6-8…
Quarter Sit Ups
Add 6 reps to the single unders and 2 reps to the sit ups each time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bonus Stretching (No Measure)
1 Minute Easy Walk
Into
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)
:30 Seal Stretch
:30 Leaning Child’s Pose (left)
:30 Leaning Child’s Pose (right)
Athletes Notes
Scorpion Stretch
Seal Stretch
Leaning Child’s Pose