Crossfit Lillington – Mayhem Affiliate – At Home
Extended Warm Up/Accessory (No Measure)
AMRAP 5 Minutes
10 Deadbug Floor Angels
5 1 and 1/4 Air Squats
5 Bodyweight Windmills or Dumbbell Windmills (each)
40 seconds of No Push Up Burpees
Athletes Notes
Dead Bug Floor Angel
1 and ¼ Air Squat
Bodyweight Windmill or Dumbbell Windmill
No Push Up Burpees (aka Up Downs)
Bodyweight Metcon
()
Bodyweight: Strength (3 Rounds for reps)
3 sets
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Athletes Notes
Score
Scored based on how many shrimp squats you complete.
Workout Strategy and Flow
At 3,2,1 begin 3 sets:
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Max Unbroken Bodyweight Shrimp Squat @30X1 (stop one rep before failure)
-rest 2:00 between sets-
Tempo is 3 sec down, no pause at the bottom, explode up, 1 sec pause at the top.
Shrimp Squats are very challenging. Take your time learning these and make sure the movement pattern is good before adding load.
Demo Videos
Shrimp Squat
Bodyweight Assisted Shrimp Squat
Scaling
3 sets:
Max Unbroken Bodyweight Shrimp Squat @30X1
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets:
Max Unbroken Bodyweight Shrimp Squat @30X1
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight: Corn Palace (3 Rounds for distance)
3 sets:
30 Backpack Rows
Max Distance Backpack Suitcase Carry
-rest 2:00 between sets-
Athletes Notes
Scoring
This workout is scored based on how far you walk with the backpack suitcase carry (in FEET)
Workout Strategy and Flow
At 3,2,1 Begin 3 Sets:
30 Backpack Rows
Max Distance Backpack Suitcase Carry
-rest 2:00-
30 Backpack Rows
Max Distance Backpack Suitcase Carry
-rest 2:00-
30 Backpack Rows
Max Distance Backpack Suitcase Carry
Demo Videos
Backpack Bent Over Row
Backpack Farmer Carry – switching arms as needed
Scaling
3 sets:
20 Backpack Rows
Max Distance Backpack Suitcase Carry per arm
-rest 2:00 between sets-
—To scale backpack rows, change the weight inside the backpack to be more suitable.
Mayhem Mom Mods
3 sets:
30 Backpack Rows
Max Distance Backpack Suitcase Carry per arm
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (Checkmark)
3 sets
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
-rest 2:00 between sets-
Athletes Notes
Score
This is all for completion (checkmark). No scored components.
Workout Strategy and Flow
At 3,2,1 begin 3 sets:
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
-rest 2:00 between sets-
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
-rest 2:00 between sets-
6-8/leg Goblet Shrimp Squat @30X1 (50/35)
Tempo is 3 sec down, no pause at the bottom, explode up, 1 sec pause at the top.
Shrimp Squats are very challenging. Take your time learning these and make sure the movement pattern is good before adding load.
Demo Videos
Goblet Shrimp Squat
Scaling
3 sets:
4-6/leg Goblet Shrimp Squat @30X1
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets:
4-6/leg Bodyweight Assisted Shrimp Squat @30X1
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal: Corn Palace (3 Rounds for distance)
3 sets:
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00 between sets-
Athletes Notes
Scoring
This workout is based on the distance you travel with the dumbbell farmer carry (in FEET)
Workout Strategy and Flow
At 3,2,1 begin 3 sets:
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00-
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00-
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
Demo Videos
Dumbbell Gorilla Row
Dumbbell Farmers Carry Hold
Scaling
3 sets:
15 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00 between sets-
or
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×35/25)
-rest 2:00 between sets-
Mayhem Mom Mods
3 sets:
15 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×50/35)
-rest 2:00 between sets-
or
20 Alt Dumbbell Gorilla Row
Max Distance Dumbbell Farmer Carry (2×35/25)
-rest 2:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bonus Stretching (No Measure)
2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose
Athletes Notes
Frog Stretch
Scorpion Stretch
Camel Pose