Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
into
8:00AMRAP
5 Cat/Cow
10 Box Step Overs
5 Jumping Squats
2x50ft Shuttle Run
2. Workout Prep
2 sets:
2 Burpee Box Jump Overs
2x50ft Shuttle Run
Coaches Notes
Cat Cow
Box Step Over
Jumping Air Squat
Shuttle Run
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Overs (20)
3x50ft Shuttle Runs after each set
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
Scoring: Load
Coaches Notes
Turkish Get-Up
Turkish Get-Ups: Athletes will perform 5 sets of 2 Turkish Get-Ups on each side. Athletes should use a weight that can be controlled overhead throughout the movement. If athletes have issues with shoulder mobility, they should stay very light on this accessory work. Athletes will start in a back-flat on the floor position with a weight held overhead in the right hand. The athlete will bend the right knee, placing the right foot on the floor. The athlete will then roll up to the left elbow, and then to the left hand. With the weight still being maintained overhead, the athlete will sweep the left leg under their body to a kneeling position (left knee on the floor and right leg in a forward lunge position). Athlete will move to a standing position. Athlete will reverse the steps above to return to the lay-down position on the back. Athlete will perform 2 reps on right side and 2 reps on the left side. Weight can stay the same across set or increase across sets.