Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12:00-15:00)
2. Workout Prep
2 sets:
100m Run (build in pace)
2 Burpee to Bar
Coaches Notes
Hinshaw Warm up
Description of Hinshaw Warm-up (watch the video above for full details):
High Knee Karaoke
Over the Hurdle
Knee to Chest
Figure Four Walk
Lunge with Reach
Lunge with Torso Twist
Straight Leg Toe Touch Walk
High Knees (fast)
Butt Kicks (fast)
Straight Leg Drill (low straight leg kicks)
Side Step
Side Step Jumping Jacks
Seated Arm Swings
Standing Arm Swings
Toes Out Walk
Toes In Walk
Walk on Heels
Walk on Toes
Walk on Outside of Foot
Walk on Inside of Foot
Shuttle Runs (build in intensity to 80% effort)
Metcon (Time)
600m Run
30 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Metcon (AMRAP – Reps)
Gymnastics – Pulling (Week 2)
Pulling Test Day:
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level.
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
**Gymnastics: **During this cycle, we will be working on gymnastic volume and percentage work. Weeks will alternate between pressing and pulling movements through a variety of skills.
Gymnastics Cycle intro video
Today’s Skills:
Level 1:
Ring Rows
Level 2:
These are kipping pull-ups performed on high rings. If you don’t have enough high rings to accommodate classes, have athletes choose between ring or rig pull ups.
Kipping Pull Up
Kipping Pull Ups Cues & Scaling
Level 3:
Kipping Ring Muscle Up Cues & Scaling
Kipping Ring Muscle Up
Sets do not need to be completed unbroken. Athletes are finding total reps within two minutes.