Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up
-into-
3 sets:
10 Roll and Reach
10 Deadbugs
10 Single Arm Dumbbell Suitcase Deadlifts (each)
2. Workout Prep
3 set:
50m Run (build in pace)
3 Deadlifts (build in weight)
Coaches Notes
Roll and Reach
Deadbug
Single Arm Dumbbell Suitcase Deadlift
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP
200m Run
5-10-15-20….
Deadlifts (115/85)
Acccessory
Mayhem Mini-Pump –Glutes
4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7 (Or 15 Supermans)
-rest 1 minute between 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
Weighted Hip Thrusts
GHD Hip Raise/Extension
Supermans