Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
1 Round of:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Tempo Bodyweight Single Leg RDL (tempo 3 seconds down)
10 Deadbug
into 3 rounds:
10 single leg RDL (no tempo)
:15 High Plank Hold
:15 Low Plank Hold
Athletes Notes
Ankle Circles
Samson Lunge Stretches
Tempo Single Leg RDL
Deadbug
Bodyweight Single Leg RDL or Single Leg Dumbbell RDL
High Plank Hold
Plank
Bodyweight Metcon
()
Bodyweight: Vermillion (Time)
4 Rounds for Time
10 unbroken Alt Plank Walk Ups
20 Alt Walking Bodyweight Single Leg RDL
*rest as needed to keep plank walk ups unbroken
Athletes Notes
Score
This workout is scored based on how quickly you can accomplish all 4 rounds of work.
Workout Strategy and Flow
At 3,2,1 begin:
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
-rest as needed-
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
-rest as needed-
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
-rest as needed-
10 unbroken alternating plank walk ups
20 alternating walking bodyweight single leg RDL
Demo Videos
Plank Walk Ups
Walking Bodyweight Single Leg RDL
Scaling
4 rounds:
8 unbroken alternating plank walk ups or 10 elevated plank walks on bench
14 alternating walking bodyweight single leg RDL
-rest as needed to keep the plank walk ups unbroken-
Mayhem Mom Mods
4 rounds:
8 unbroken alternating plank walk ups or 10 elevated plank walks on bench
20 alternating walking bodyweight single leg RDL
-rest as needed to keep the plank walk ups unbroken-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Vermillion (Time)
4 Rounds for Time
20 unbroken Alt Dumbbell Piston Floor Press (2×50/35)
20 unbroken Dumbbell Death March (2×50/35)
*rest as needed to keep sets unbroken
Athletes Notes
Score
This workout is scored based on how quickly you can accomplish all 4 rounds.
Workout Strategy and Flow
At 3,2,1 begin:
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed-
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed-
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed-
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
Demo Videos
Dumbbell Piston Floor Press
Dumbbell Death March
Scaling
4 rounds:
20 unbroken alternating dumbbell piston floor press (2×35/25)
20 unbroken alternating dumbbell death march (2×35/25)
-rest as needed after each set to keep the reps unbroken-
scale dumbbell weight down to 2×25/15 or further if needed
Mayhem Mom Mods
4 rounds:
20 unbroken alternating dumbbell piston floor press
20 unbroken alternating dumbbell death march
-rest as needed after each set to keep the reps unbroken-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!