Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Single Arm Dumbbell Bench Press (each)
3 Front Squats (empty bar)
2. Strength
3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-
3. Workout Prep
3 sets:
5 Dumbbell Bench Press (build in weight)
3 GHDs
10 Double Unders
Strength/Accessory
Front Squat
3 sets
2 Front Squat @90% + 4 Box Jumps (moderate-high height)
-complete 1 set every 2:00-3:00-
Box Jumps by Height (Distance)
5 sets
4 Box Jumps
Workout
Shaggy Rogers (AMRAP – Rounds and Reps)
15:00 AMRAP
10 Dumbbell Bench Press (35s/25s)
10 GHDs
30 Double Unders
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 8 Bretzel
20x Scorpion Kicks (each side)
3x 10 Foam Roller Thoracic Extensions
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.
Bretzel
Scorpion Kicks
Foam Roller Thoracic Extensions