Mayhem Affiliate – Teens – Tue, Sep 10

By tmurch17Uncategorized

Announcements

Starting October 1, 2024, you will see a 3.9% credit card fee or 2.6% ACH fee. As much as we don’t want to, we have to. We have not raised membership rates in 10 years. This passed on fee will help us combat the 35% increase in Affiliate Fees passed on to us by CrossFit this year alone. If you need to switch payments methods, or talk to me in general please feel free. Joey 910 890 3358

Crossfit Lillington – Mayhem Affiliate – Teens

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Warm-up

10:00 AMRAP

30-second Jump Rope

10 Cossack Squats

10 Hollow Rocks

10-second Handstand Hold

5 Pike Push Ups

Metcon (No Measure)

Freedom:

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max strict handstand push-ups or deficit strict handstand push-ups

Independence:

EMOM8:

Odd: 30-second handstand hold against wall (back against wall)

Even: 30-second max tricep push-ups

Liberty:

EMOM8:

Odd: 30-second handstand hold with feet or knees on a box, or a plank hold.

Even: 30-second max elevated push-ups

THEN

4 sets

12 Dumbbell Front Raises (leave 2 reps in the tank)

-rest 30sec-

30% of max set strict handstand push-ups/box handstand push-ups/push-ups from Week 1

-rest 60sec-

NOTE: if you missed the baseline test last week, do this first and then do the EMOM8.

Freedom: 1 set of max strict handstand push-ups

Independence: 1 set of max strict box handstand push-ups (note the box height used)

Liberty: 1 set of max push-ups or elevated push-ups
Videos:

[Handstand Hold (Tips)](https://www.youtube.com/watch?v=eQkg3MgFOGg&list=PLvAVwtyBkTrSR8dgZwNWbdhr-98w7kfI_&index=4)

[Handstand Hold](https://www.youtube.com/watch?v=8C3lmseEP0k&list=PLvAVwtyBkTrR3i9jCZCKzQgNpvtr-H_fw&index=19)

[Handstand Hold Knees on Box](https://www.youtube.com/watch?v=y2WXKS8_tN8&list=PLvAVwtyBkTrR3i9jCZCKzQgNpvtr-H_fw&index=17)

[Handstand Hold Feet on Box](https://www.youtube.com/watch?v=CfCL1OmHodw&list=PLvAVwtyBkTrR3i9jCZCKzQgNpvtr-H_fw&index=18)

[Tricep Push Ups](https://youtu.be/ffojLf0XAW4?si=vK-6uakYiLbezbET)

[Elevated Push Up](https://youtu.be/DozwM4lnkW0)

[Plank Hold](https://youtu.be/70bshI6GcD8)

[Strict Handstand Push Up](https://youtu.be/I9flZPOnFN4)

[Strict Box Handstand Push Up](https://youtu.be/ayWpazg-HjE)

[Dumbbell Front Raise](https://youtu.be/hRJ6tR5-if0?si=Uz45hdXxCnvVFLk8)

Metcon (Time)

81-63-45-27

Double Unders

27-21-15-9

Goblet Squat (35/26)

10 GHDS (Or V-Ups) after each round

(KG conv: 16/12)