Mayhem Affiliate At Home 4/21/2023

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CrossFit Levo – At Home

Warm-up (Checkmark)

5:00 Clock

10 Front to Back Leg Swings (each leg)

3 Push Up to Downward Dog

3 Box Step Ups (each side)

3 V-Ups

3 1 and 1/4 Air Squats or 1 Dumbbell Hang Squat Clean

then…

1 set (at workout pace…aka FAST)

4 Burpee Box Jump Overs

4 V-Ups

2 1 and 1/4 Air Squats or 2 Dumbbell Hang Squat Clean

Demo Videos

Front to Back Leg Swings

Push Up to Downward Dog w/Explanation

Box Step Up

V-Ups

1 and ¼ Air Squat

Dumbbell Hang Squat Clean

Bodyweight Metcon

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Metcon (3 Rounds for time)

Toasted Marshmallow S’mores Galore Cheesecake Bodyweight

3 sets for Time (1 set every 5 Minutes)

15 Burpee Box Jump Overs (24″/20)

10 V-Ups

5 – 1 and 1/4 Air Squats

“M30 Scaled”

3 sets for Time (1 set every 5 Minutes)

15 Elevated Up Downs with NO Jump

15 Step Up to Surface

10 Quarter Sit Ups

5 Squat to Chair

“Mayhem Moms”

3 sets for Time (1 set every 5 Minutes)

15 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs

10 Modified Tuck Ups

5 1 and ¼ Air Squat

*Workout Strategy & Flow*

You gotta move fast here, folks. You are recovering within the 5 minute window so earn your rest time. It will likely be a 1:2 ratio of work:rest. I want you to go FAST so you want/need that time to recover fully for the next set.

Flow:

– 0:00-5:00 Complete 15 Burpee Box Jump Overs, 10 V-Ups, 5 1-and-1/4 Air Squats as quickly as possible. Rest the remainder of the time.

– 5:00-10:00 Complete set 2 of 15 Burpee Box Jump Overs, 10 V-Ups, 5 1-and-1/4 Air Squats as quickly as possible. Rest the remainder of the time.

– 10:00-15:00 Complete set 3 of 15 Burpee Box Jump Overs, 10 V-Ups, 5 1-and-1/4 Air Squats as quickly as possible. Rest the remainder of the time.

Burpee Box Jump Over

V-Ups

1 and ¼ Air Squat – 1 rep will be squat below parallel, stand up a quarter of the way and then squat back down before standing up completely. Yes, I want these 5 to be fast, but I also want them to be done properly.

Substitutions

Burpee Box Jump Over ——> Burpee Box Step Over

If you cannot before a V-Up, I want you to do Tuck Ups OR Modified Tuck Ups . Challenge yourself NOT to do Alternating Leg V-Ups as a sub today.
Note

I know that we did burpees in Bodyweight on Wednesday! This doesn’t happen often where we have 2 days in the same week with burpees. So embrace it. The good news is that you WILL get fitter AND the movements are different versions of burpees. Today we have burpee box jump overs 🙂

Thank you for understanding and being awesome.

Minimal Metcon

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Metcon (3 Rounds for time)

Toasted Marshmallow S’mores Galore Cheesecake Minimal

3 sets for Time (1 set every 5 Minutes)

15 Burpee Box Jump Overs (24″/20)

10 V-Ups

5 Dumbbell Hang Squat Cleans (2×50/35)

“Mayhem Moms”

3 sets for Time (1 set every 5 Minutes)

15 Low Box/Plate Burpee Jump Overs OR Elevated Burpee Step Overs

10 Modified Tuck Ups

5 Dumbbell Hang Squat Clean

*Workout Strategy & Flow*

You gotta move fast here, folks. You are recovering within the 5 minute window so earn your rest time. It will likely be a 1:2 ratio of work:rest. I want you to go FAST so you want/need that time to recover fully for the next set. Flow =

0:00-5:00 Complete 15 Burpee Box Jump Overs, 10 V-Ups, 5 Dumbbell Hang Squat Clean as quickly as possible. Rest the remainder of the time.

5:00-10:00 Complete set 2 of 15 Burpee Box Jump Overs, 10 V-Ups, 5 Dumbbell Hang Squat Clean as quickly as possible. Rest the remainder of the time.

10:00-15:00 Complete set 3 of 15 Burpee Box Jump Overs, 10 V-Ups, 5 Dumbbell Hang Squat Clean as quickly as possible. Rest the remainder of the time.

Burpee Box Jump Over – practice bouncing out of the burpee on these, meaning lay on the floor for as little amount of time as possible haha

V-Ups

Dumbbell Hang Squat Clean – all 5 Unbroken. If that is not possible, then select a weight that allows that. Squat below parallel and be sure to stand all the way up for each rep to count.

Substitutions

Burpee Box Jump Over ——> Burpee Box Step Over

If you cannot before a V-Up, I want you to do Tuck Ups OR Modified Tuck Ups . Challenge yourself NOT to do Alternating Leg V-Ups as a sub today.

Accessory

Split Squats (Checkmark)

2-3 Sets

10 Bodyweight Bulgarian Split Squat (Each side)

right into

1 minWall Sit

– Rest 60-90 sec –

Demo Videos

Bulgarian Split Squats

Wall Sit

Bonus Stretching (Checkmark)

2 sets:

1:00 Child’s Pose

1:00 Alternating Calf Stretch

1:00 of Deadbug Floor Angels

Demo Videos

Child’s Pose

Alternating Calf Stretch

Deadbug Floor Angels

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