Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Air Bike
10 Alternating V-ups
5 Kipping Knee Raise
5 Pike Push Ups
10-second Handstand Hold
2. Workout Prep
3 sets:
10-second Air Bike (build in pace)
3 Toes to Bar
2 Handstand Push Ups
Coaches Notes
Alternating Leg V-Up
Kipping Knee Raises
Pike Push Up
Handstand Hold
Gymnastics
9-minute EMOM: 40 seconds of work followed by 20 seconds of rest
Level 1:
Minute 1: Plank Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [25/15]
* Repeat until you reach 9 minutes
(plate hold: 10/7.5 kg)
Level 2:
Minute 1: Box Handstand Plate Up/Downs
Minute 2: Dead Hang on Rig
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [35/25]
* Repeat until you reach 9 minutes
(plate hold: 15/10 kg)
Level 3:
Minute 1: Handstand Plate Up/Downs
Minute 2: One Arm Dead Hang [20 seconds per arm]
Minute 3: Seated Overhead Plate Holds – ELBOWS LOCKED OUT! [45/35]
* Repeat until you reach 9 minutes
(plate hold: 20/15 kg)
Scoring: Checkbox
Coaches Notes
Gymnastics: This cycle focuses on developing core control, grip endurance, and handstand strength – the foundation of powerful and efficient gymnastics movement. Weeks will alternate between a Handstand/Grip focus and a Core/Grip focus.
Coach Intro and Cues: VIDEO
Today’s Skills:
Level 1:
Plank Plate Up/Down: hold a plank on hands with a plate on the floor between your hands. Walk your hands onto the plate, then back down.
Active Dead Hang on Rig
Level 2:
Box Handstand Plate Up Downs The scaled option in this video.
Active Dead Hang on Rig
Level 3:
Handstand Plate Up Downs
Metcon (7 Rounds for time)
7 Sets:
12/10 Calorie Air Bike
10 Toes to Bar
8 Handstand Push Ups
-rest 1:00 between sets-