Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
6:00 AMRAP
5 Inch Worms
5 Roll and Reach
10 Downward Dog to Upward Dog
10-second Knee Plank
2. Workout Prep
1 set:
10-second Machine
10-second Plank (elbows)
10-second Machine
10-second Side Plank (right elbow)
10-second Machine
10-second Side Plank (left elbow)
Coaches Notes
Inchworm to Pushup
Roll and Reach
Downward Dog to Upward Dog Transition
Knee Plank
Handstand Walk (EMOM 10 [max effort does not mean unbroken]
Level 1:
Even minute: 30 seconds of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: 30 seconds static ove)
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)
Teams of 2
3 Rounds:
Partner 1: 10/8 Calorie Machine
Partner 2: Plank Hold (elbows)
-switch when the Calories are complete-
Partner 1: 10/8 Calorie Machine
Partner 2: Side Plank Hold (right elbow)
-switch when the Calories are complete-
Partner 1: 10/8 Calorie Machine
Partner 2: Side Plank Hold (left elbow)
-switch when the Calories are complete-
Whenever the plank is broken, the partner on the machine must stop and wait until their partner is holding the plank again.