Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
8:00 AMRAP
30-second Machine
3 Inchworms
3 Lunge Matrix
3 Muscle Clean + Strict Press (empty bar)
10-second Handstand Hold
5 Cat/Cows
2. Workout Prep
3 sets:
2 Power Cleans (build across sets)
4 Back Rack Walking Lunge Steps (build across sets)
Coaches Notes
Inchworm to Pushup
Bodyweight Lunge Matrix
Muscle Clean + Strict Press
Handstand Hold
Cat Cow
Gymnastics
Gymnastics – Pressing (Week 9)
Test Week! It’s time to see our hard work pay off. How do your numbers compare to week one?
Level 1: Complete max effort wall walks [to your comfort level] within 2 minutes.
Level 2: Complete max effort kipping handstand push ups within 2 minutes.
Level 3: Complete max effort strict wall facing handstand push ups within 2 minutes.
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
Metcon (5 Rounds for time)
5 sets
10 Power Cleans (75/55)
50ft Back Rack Walking Lunge (75/55)
10 Power Cleans (75/55)
-Rest 1:1 between sets-
(KG conv: 42.5/30)
Warm up
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
15x Bootstrappers
2x 30 Second Pigeon Stretch Drops
Athletes Notes
Barbell Forearm Stretch
Bootstrappers
Pigeon Stretch Drops