Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
5 Russian Kettlebell Swings
2. Strength
Week 9
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
2 sets:
5 Kettlebell Swings
4 Box Step Ups
2 Burpee to Bar (6in)
Coaches Notes
Banded 7s
Single Unders
Ring Rows
Bench Press
No Push Up Burpee
Russian Kettlebell Swings
Bench Press (Max Rep Bench Press + Burn Out Set
Week 8:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above)
Metcon (3 Rounds for reps)
Every 1:00 (15:00)
(40 sec work/20 sec rest)
Minute 1: Kettlebell Swings (35/25)
Minute 2: Box Step Ups (20)
Minute 3: Burpee to Bar