Crossfit Lillington – Mayhem Affiliate – At Home
Warm Up (No Measure)
2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog
Athletes Notes
Dynamic Squat Stretch
Butt Kicks
High Knees
Push Up to Downward Dog
()
Axis (Distance)
10 sets
1:00 Run w/ increasing effort:
:30 somewhat hard (90% effort)
:20 hard (95% effort)
:10 all out (100% effort)
-walk 1:00 between sets-
Athletes Notes
Score
This workout is scored on how many meters you run. Find a track or use a running app like Strava if possible!
Workout Flow
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
1:00 Walk
1:00 Run (:30 @ 90%, :20 @ 95%, :10 @ 100%)
Scaling
See non-running option below if needed.
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
Axis (Non-Running Option) (Checkmark)
10 sets
1:00 total w/ increasing effort
:30 Jumping Jacks @ somewhat hard (90% effort)
:20 No Push Up Burpee @ hard (95% effort)
:10 High Knees @ all out (100% effort)
-walk 1:00 between sets-
Athletes Notes
Score
This workout is scored on completion.
Workout Flow
:30 Jumping Jacks @ 90%
:20 No Push Up Burpee @ 95%
:10 High Knees @ 100%
-1:00 Walk-
Repeat for 10 total sets.
Demo videos
Jumping Jacks
No Push Up Burpee
High Knees
Scaling
No scaling needed.
.
Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!
.
Check out our Scaling and Substitution Movement Document Here! for more recommendations!