Mayhem Affiliate At Home 6/23/2023

CrossFit Levo – At Home

Warm-up (Checkmark)

3 Rounds

25ft High Knees

25ft Butt Kicks

50ft Lateral Shuffle

50ft Jog

…into….

2 Rounds:

10 Scap Only Push Ups

1 Wall Walk

10 Alternating Leg V-Ups

5 Elbow to Floor Lunge Stretch (each side)

10 Bodyweight Walking Lunges

Demo Videos

If you don’t have the space to do the workout as written then do

10 seconds of High Knees , 10 seconds of Butt Kicks , 20 seconds Skater Side Jumps , and then 20 seconds of Jumping Jacks

Scap Only Push Up

Alternating Leg V-Up

Elbow to Floor Stretch with Rotation (each side)

Bodyweight AND Minimal

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Metcon (AMRAP – Rounds and Reps)

Cookeville Slice Bodyweight & Minimal

AMRAP 15 minutes

5 Wall Walks

10 25ft Shuttle Runs

20 Alternating Leg V-Ups

40 Bodyweight Walking Lunges

“M30 Scaled”

AMRAP 15 minutes

20 Bear Hover Alt Shoulder Taps (L+R=1)

50 seconds of Step Jacks

20 Seated Toe Taps

40 Wall Assisted Step Back Lunges

“Mayhem Moms”

AMRAP 15 minutes

20 Bear Hover Alt Shoulder Taps (L+R=1)

50 seconds of High Knees to Lateral Shuffle

20 Modified Alternating Leg V Ups

40 Bodyweight Split Squat (20 each leg); if you need extra stability do: Wall Assisted Split Squats

*Workout Strategy & Flow*

LET’S GOOOO. Everyone is doing Bodyweight today. I love days like these because it puts us all on the same leaderboard so we can fist bump and comment on everyone (even those who may not always do your version of the workout)

Keep in mind here AMRAP = As many rounds and reps as possible in the 15 minute window.

Easy way to keep track of reps, they double when the movement changes.

Wall Walk – alright right off the bat we have 5 wall walks.

Shuttle Run – Rep 1 = run down 25ft, Rep 2= run back 25ft.

Alternating Leg V-Up – if you feel like alternating leg v-ups are your jam, then you can likely complete 20 unbroken every round. If you know they are going to fatigue you quickly, then aim to do 10, rest for 3-5 seconds, and do 10 more.

Bodyweight Walking Lunge – My recommendation, start walking and don’t stop. This is one of those movements where you can walk it out slowly and stay in rhythm.

Substitutions

Wall Walks:

Here are your options (from hardest to easiest)

—-Complete 5 regular Wall Walks getting as close to the wall as you feel comfortable

—-5 Elevated Box Walks – Feet elevated on box in pike, walk hands out to plank, push up, walk hands back to pike

—-10 Elevated Box Shoulder Taps (L+R=1)

—–10 Wide leg Pike Shoulder Taps (L+R=1)

—–20 Bear Hover Alt Shoulder Taps (L+R=1)

Shuttle Run —–> 50 seconds of: High Knees to Lateral Shuffle

Bodyweight Walking Lunges —-> 40 Bodyweight Forward Lunges in place

Accessory

2 Options (Checkmark)

#1 (for those not doing burpee challenge)

3 Sets:

30 Flutter Kicks (L+R=1)

30 Mountain Climbers (L+R=1)

-rest 1:00 between sets-

#2 (for those doing the burpee challenge)

3 Sets:

9 Burpees

30 Flutter Kicks (L+R=1)

9 Burpees

-rest :30 between sets-

Demo Videos

Option 1

— Flutter Kicks (scale to: Modified Flutter Kick )

— Mountain Climber (scale to: Elevated Mountain Climbers OR Standing Marches )

Option 2:

— Flutter Kicks (scale to: Modified Flutter Kick )

—– Burpee Variations
Scoring

You will log either “1” or “2” depending on which Option you chose.

Comment your time

Bonus Stretching (Checkmark)

1:00 Couch Stretch (each side)

1:00 Pigeon Stretch (each side)

Demo Videos

Couch Stretch

Pigeon Stretch

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