Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry
-into-
8:00 AMRAP
30-second Jump Rope
5 Single Arm Dumbbell Deadlifts (each)
5 Half Kneelling Single Arm Dumbbell Strict Press (each)
10 Alternating V-Ups
3 Inchworms
2. Workout Prep
2 sets:
10 Double Unders
4 Hang Dumbbell Snatch (build in weight)
4 GHDs
1 Wall Walk
Coaches Notes
Crossover Symmetry Activation
Single Unders
Single Arm Dumbbell Deadlift
Half Kneeling Single Arm Dumbbell Press
Alternating Leg V-Up
Inchworm to Pushup
Gymnastics
Gymnastics: Handstand Walk Practice
EMOM 10
Level 1:
Even minute: Kick up to the wall, then perform 10 back-to-wall handstand shoulder taps. The modified option is to perform this with feet on a box or from a plank position.
Odd Minute: Double KB Overhead Walk (light weight)
Level 2:
Even minute: 15-foot handstand walk or 30 seconds of practice
Odd Minute: Double KB Overhead Walk (53/35)
Level 3:
Even minute: Max unbroken within 30 seconds (goal is to not come down for 30 seconds)
Odd Minute: Double KB Overhead Walking Lunge (70/53)
Coaches Notes
INTRO VIDEO FOR COACHES:
Mayhem Affiliates Tips Handstand/HSPU cycle summer 2025
3 cues to focus on for this series:
Any handstand hold/walking – straight elbows, and pressing through the upper back muscles.
Hands shoulder-width
DRIVE palms through the ground and maintain tight abs and glutes when pressing through on the handstand push-ups
Metcon (Time)
100 Double Unders
40 Hang Dumbbell Snatch (35/25)
15 GHDs (Or V-Ups)
8 Wall Walks
15 GHDs (Or V-Ups)
40 Hang Dumbbell Snatch (35/25)
100 Double Unders