Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Bike
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
2. Strength
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-
3. Workout Prep
3 sets:
10-second Bike (build in pace)
4 Kettlebell Swings (build in weight)
Strength/Accessory
Deadlift
3 sets
2 Deadlift @90% + 3 Broad Jumps
-complete 1 set every 2:00-3:00-
Broad Jump (Distance)
Record best set (Total distance of best set of 3 jumps)
Workout
Scoobs (4 Rounds for time)
Every 4:00 (4 sets)
20/16 Calorie Air Bike
25 Kettlebell Swings (35/25)
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Down Dog