Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run
10-second Ski or Row
(build in pace)
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)
300m Run
25/20 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
12/10 Calorie Ski (OR Row)
-rest 1:1-
4 Rounds
100m Run
8/7 Calorie Ski (OR Row)
-rest 1:1-
2 Rounds
200m Run
12/10 Calorie Ski (OR Row)
-rest 1:1-
300m Run
25/20 Calorie Ski (OR Row)
Gymnastics
Gymnastics – Pulling (Week 8)
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: Ring Rows
Level 2: Kipping Ring Pull-ups
Level 3: Ring Muscle-Ups
* If you did not complete the max test on September 4th, instead do 40-50 seconds of work.