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
3 sets:
100m Run (build in pace)
-rest 30 seconds between-
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 (6 Rounds for time)
6 Sets
300m Run with Decreasing Rest
After set 1 = 2:30 rest
After set 2 = 2:00 rest
After set 3 = 1:30 rest
After set 4 = 1:00 rest
After set 5 = :30 rest
Gymnastics
Gymnastics – Pressing (Week 7)
Complete 3 rounds x 40-50% of your 1 rep max from week one
* Goal is to complete each set unbroken
* Rest 2 minutes between sets
Level 1: Wall Walks
Level 2: Kipping Handstand Push-ups
Level 3: Strict Wall Facing Handstand Push-ups
* If you did not complete the max test, instead do 40-50 seconds of work.
Scoring: Reps
Coaches Notes
**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: Wall Walk
Wall Walks Cues & Scaling
Level 2: Kipping Handstand Push Up
Level 3: Wall Facing Strict Handstand Push Ups