Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Hinshaw Warm Up
2. Workout Prep
3 sets:
100m Run
-rest 30 seconds between sets-
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 (4 Rounds for time)
4 sets
300m Run
-Rest 1:00-
150m Run
-rest 45 seconds-
100m Run
-rest 2:00 between sets-
Or (You choose)
Bike Option
4 sets
20/16 Calorie Echo Bike
-Rest 1:00-
12/10 Calorie Echo Bike
-rest 45 seconds-
8/7 Calorie Echo Bike
-rest 2:00 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
Athletes Notes
Dorsiflexion Matrix