Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Bike
5 Half Kneeling Single Arm Dumbbell Press (each)
10 Sit Ups
5 Up Downs
2. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 Single Arm Dumbbell Push Press (build in weight)
2 Stick Sit Ups
Coaches Notes
Half Kneeling Single Arm Dumbbell Press
Sit Ups
No Push Up Burpee
Metcon (Time)
4 Rounds
16/14 Calorie Air Bike
20 Single Arm Dumbbell Push Press (35/25)
16 Stick Sit Ups
Acccessory
3 sets
10 Dumbbell Arnold Press (RPE 7)
-rest 30 secs-
12 Barbell Supinated Bent Over Row (RPE 7)
-rest 30 secs-
15 Banded Pull-Aparts (RPE 5)
-rest 1:00 between sets-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds.
Coaches Notes
Arnold Press
Barbell Supinated Bent Over Row
Banded Pull Aparts – Palms Down