Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
4:00 Clock
20 Tibialis Raises
10 Ankle Circles
3 Inchworms to Push Up
30 seconds of Line Hops or Single Unders
Athletes Notes
Just trying to move through these movements in the 4 minutes. Try to get through a couple rounds of it to get nice and warm. Don’t rush though!
Tibialis Raises – great exercise for strengthening the front muscle of the shin to help prevent knee injuries.
Ankle Circles
Inchworm to Pushup
Line Hops or Single Unders
()
Strength (Checkmark)
3 sets
10 Tempo Stiff Leg Deadlift @3011
-rest :30-
12/leg Tempo Side Plank Clamshell @2012
-rest 2:00 between sets-
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Score
This workout is scored on completion. Use the checkbox!
Workout Flow
10 Tempo Stiff Leg Deadlift
-rest :30-
12 Tempo Side Plank Clamshell LEFT
12 Tempo Side Plank Clamshell RIGHT
-rest 2:00-
10 Tempo Stiff Leg Deadlift
-rest :30-
12 Tempo Side Plank Clamshell LEFT
12 Tempo Side Plank Clamshell RIGHT
-rest 2:00-
10 Tempo Stiff Leg Deadlift
-rest :30-
12 Tempo Side Plank Clamshell LEFT
12 Tempo Side Plank Clamshell RIGHT
Demo Videos
Tempo Double Dumbbell Stiff Leg Deadlift
Tempo Backpack Stiff Leg Deadlift
Clamshell
Scaling
3 sets
8 Tempo Stiff Leg Deadlift @3011
-rest :30-
10/leg Tempo Side Plank Clamshell @2012
-rest 2:00 between sets-
Dumbbells (2×35/25) or Backpack
Mayhem Mom Mods
3 sets
10 Tempo Stiff Leg Deadlift @3011
-rest :30-
12/leg Side Plank Leg Raise with Pause @2101
-rest 2:00 between sets-
Dumbbells (2×35 or lighter) or Backpack
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
REO Speedwagon (8 Rounds for time)
8 sets
200m Run
-rest 1:00 between sets-
*odd sets: sprint the last 50m
*even sets: sprint the first 50m
Athletes Notes
Score
This workout is scored by time for each 200m run.
Workout Flow
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
-1:00 rest-
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
-1:00 rest-
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
-1:00 rest-
200m run (sprint the last 50m)
-1:00 rest-
200m run (sprint the first 50m)
Demo Videos
Run
Scaling
8 sets
250m Row or 10 Shuttle Runs
-rest 1:00 between sets-
–odd sets: sprint the last 50m or last 2 shuttle runs
–even sets: sprint the first 50m or first 2 shuttle runs
Mayhem Mom Mods
8 sets
250m Row or 10 Shuttle Runs
-rest 1:00 between sets-
–odd sets: sprint the last 50m or last 2 shuttle runs
–even sets: sprint the first 50m or first 2 shuttle runs
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
Non-Running Option: REO Speedwagon (Checkmark)
8 sets:
1:00 of Skater Side Jumps into High Knees to Lateral Shuffle
rest 1:00 b/t sets
*Odd Sets: :15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
*Even Sets: :45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
Athletes Notes
Score
This workout is scored for completion.
Workout Flow
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
-rest 1 minute-
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
-rest 1 minute-
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
-rest 1 minute-
:15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
-rest 1 minute-
:45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
Demo Videos
Skater Side Jumps
High Knees to Lateral Shuffle x 2
Scaling
6 sets:
1:00 of Skater Side Jumps to High Knees to Lateral Shuffle
rest 1:00 b/t sets
–Odd Sets: :15 Skater Side Jumps into :45 of High Knees to Lateral Shuffle
–Even Sets: :45 of High Knees to Lateral Shuffle into :15 of Skater Side Jumps
Mayhem Mom Mods
8 sets:
1:00 of Lateral Lunge to High Knees to Lateral Shuffle
rest 1:00 b/t sets
–Odd Sets: :15 Lateral Lunges into :45 of High Knees to Lateral Shuffle
–Even Sets: :45 of High Knees to Lateral Shuffle into :15 of Lateral Lunges
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
April Ab Challenge – Day 10 (Checkmark)
3 Sets:
:30 Max Crab Toe Touches
:30 Max Plank Shoulder Taps
:30 Max Reverse Crunches
1:00 Rest
Athletes Notes
Demo Videos
Crab Toe Touches
Plank Shoulder Taps
Reverse Crunch
Modification Options
Modified Crab Toe Touch or Seated Toe Taps
Bear Crawl Alternating Shoulder Taps
Complete Modified Flutter Kick in place of reverse crunches