Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
7:00 AMRAP
30 Single Unders
5 Single Arm Ring Rows (each)
5 Pike Push Ups
5 Low Box Jumps
25ft Bear Crawl
10 Deadbugs
2. Workout Prep
2 sets:
10 Double Unders
2 Handstand Push Ups
1 Wall Walk
2 Box Jump Overs
Coaches Notes
Single Unders
Single Arm Ring Rows
Pike Push Up
Box Jump
Bear Crawl
Deadbug
Gymnastics
Gymnastics – Pulling (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 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
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
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:
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.
Metcon (Time)
80 Double Unders
20 Handstand Push Ups
20 Box Jump Overs (20)
8 Wall Walks
20 Box Jump Overs (20)
20 Handstand Push Ups
80 Double Unders
cool down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
1-2 Minute Squat Rack Pec Minor
1 Minute Forearm Smash
Cobra
Squat Rack Pec Minor
Forearm Smash