Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Crossover Symmetry or Banded 7’s
-into-
3 sets:
30-second Air Bike (build in pace)
5 Dumbbell Bench Press (light)
5 Hand Release Push Ups (knees)
5 Bench Dumbbell Flies (light)
Metcon (Time)
Teams of 2
5 sets (each/1:1)
25/20 Calorie Air Bike
“Shock Method” (4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Flies (light)
-Rest 2:00–2:30 between sets-
Score = weight of Incline Dumbbell Bench Press)
Shock method is a specific rep set of 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically. These are meant to be “superset” so ensure as soon as athletes finish their station they begin the next within 10-15 seconds.