Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
10 Ankle Circles (each direction – each)
10 Leg Swings (forward and backward – each)
10 Single Leg Calf Raises (each)
20 seconds of Shoulder Swimmers
Athletes Notes
Ankle Circles
Front to Back Leg Swings
Single Leg Calf Raises
Shoulder Swimmers
Bodyweight Metcon
()
Bodyweight: Strength (Checkmark)
3 sets:
5 each Loaded YTW @2012 tempo
-rest 2 minutes between sets-
Athletes Notes
Score
This workout is for completion.
Workout and Flow
At 3,2,1 complete:
5 (each position) Loaded YTW @2012
-rest 2 minutes between sets-
5 (each position) Loaded YTW @2012
-rest 2 minutes between sets-
5 (each position) Loaded YTW @2012
Demo Videos
YTW – tempo is 2 sec up, no pause, 1 sec descent, 2 sec pause before next rep. Do 5 reps in each position.
Scaling
3 sets
3 each Loaded YTW @2012
-rest 2 minutes between sets-
or
3 sets
5 each Banded YTW
-rest 2 minutes between sets-
Mayhem Mom Mods
3 sets
3 each Loaded YTW @2012
-rest 2 minutes between sets-
or
3 sets
5 each Banded YTW
-rest 2 minutes between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Minimal Metcon
()
Minimal: Strength (3 Rounds for reps)
3 sets
Max Strict Pronated Pull Up
-rest :60-
Max Strict Supinated Pull Up
-rest 3:00 between sets-
—
Alternative to pull ups:
3 sets
Max Tempo Elbows Out Dumbbell Row (2×50/35) @20X2
-rest :60-
Max Tempo Supinated DB Row (2×50/35) @20X2
-rest 3:00 between sets-
Athletes Notes
Score
This workout is scored based on how many pull ups + supinated pull ups, or elbow out rows + supinated DB rows you complete in TOTAL per set.
Workout Strategy and Flow
At 3,2,1 begin with:
Max Strict Pronated Pull Up (or Tempo Elbows Out Dumbbell Row (2×50/35))
-rest :60-
Max Strict Supinated Pull Up (or Tempo Supinated DB Row (2×50/35))
-rest 3:00-
Max Strict Pronated Pull Up (or Tempo Elbows Out Dumbbell Row (2×50/35))
-rest :60-
Max Strict Supinated Pull Up (or Tempo Supinated DB Row (2×50/35))
-rest 3:00-
Max Strict Pronated Pull Up (or Tempo Elbows Out Dumbbell Row (2×50/35))
-rest :60-
Max Strict Supinated Pull Up (or Tempo Supinated DB Row (2×50/35))
Demo Videos
Strict Pull Up
Chin Ups
Elbows Out Dumbbell Row – tempo is 2 sec down, no pause, explode up, 2 sec pause at top
Double Dumbbell Supinated Bent Over Rows – tempo is 2 sec down, no pause, explode up, 2 sec pause at top
Scaling
3 sets
Max Band Assisted Pull Ups- 2 Foot
-rest :60-
Max Chin Up with Band (if needed)
-rest 3:00 between sets-
Alternative option:
3 sets
Max Tempo Elbow Out Dumbbell Row (35/25) @20X2
-rest :60-
Max Tempo Elbow Supinated DB Row (35/25) @20X2
-rest 3:00 between sets-
Mayhem Mom Mods
3 sets
Max Scap Pull to Modified Push Up
-rest :60-
Max Supinated Dumbbell Press
-rest 3:00 between sets-
Alternative option:
3 sets
Max Tempo Single Arm Dumbbell Row with support (25) @20X2
-rest :60-
Max Tempo Single Arm Supinated DB Row (25) @20X2
-rest 3:00 between sets-
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Bodyweight + Minimal: Sioux Falls (Time)
For Time
50 No Push Up Burpee
100 Air Squat
50 No Push Up Burpee
Athletes Notes
Score
This workout is scored based on how quickly you complete the work. You will have one score for time.
Workout Strategy and Flow
At 3,2,1 complete:
50 No Push Up Burpee
100 Air Squat
50 No Push Up Burpee
Demo Videos
No Push Up Burpee
Air Squats
Scaling
For Time
35 No Push Up Burpee
75 Air Squat
35 No Push Up Burpee
Mayhem Mom Mods
For Time
50 No Push Up Burpee
100 Air Squat
50 No Push Up Burpee
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!