Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
1:00 Ski (or Row
5 Single Arm Dumbbell Bench (each)
5 Alternating Single Arm Bent Over Dumbbells Rows (each)
10 Deadbugs
2. Workout Prep
2 sets:
Set 1
5/4 Calorie Ski (Or Row)
4 Dumbbell Bench
Set 2
5/4 Calorie Ski (Or Row)
Coaches Notes
Single Arm Dumbbell Bench
Alternating Single Arm Dumbbell Bent Over Row
Deadbug
Metcon (Checkmark)
16-12-8-8 Calorie Ski OR Row
21-15-9-9 Dumbbell Bench Press (2×25/15)
-rest 5:00-
16-12-8-8 Calorie Ski or Row
21-15-9-9 Bench Press (75/45)
(Female Calories: 12-10-6-6)
Mayhem Mini Pump
3 Rounds
10 Resistance Band Chest Fly – High to Low @moderate weight –maintain quality RPE 7
-rest 30 seconds-
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-rest 1 minute b/t rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Athletes Notes
Resistance Band Chest Fly High to Low
Barbell Drag Curls