Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
7:00 AMRAP
5 Roll and Reach
3 Inchworms
3 Muscle Cleans + Shoulder Press
2 Hang Power Cleans + Push Press
1 Power Clean and Push Jerk
(empty bar)
2. Strength
Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Jerk @75%
-into-
3×3 Jerk Balance (Light, skill work)
3. Workout Prep
2 sets:
3 GHD’s
2 Box Jump Overs
Coaches Notes
Banded 7s
Inchworm to Pushup
Muscle Clean
Strict Press
Hang Power Clean
Push Press
Power Clean + Push Jerk
Power Clean + Hang Power Clean + Push Jerk (Every 1:00 (10:00)
1 Power Clean + 1 Hang Power Clean + 1 Jerk @75%
-into-
3×3 Jerk Balance (Light, skill work))
Jerk Balance (Jerk Balance 3×3
3×3 Jerk Balance (Light, skill work))
Jerk Balance 3×3
3×3 Jerk Balance (Light, skill work)
Metcon (Time)
30-20-10
GHDs (Or V-Ups)
Box Jump Overs