Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
10:00 AMRAP
30-second Row
5 GHD’s to parallel (stop at parallel, focus on leg extension)
5 Cat/Cows
10-second Deadhang
5 Bench Press (empty bar – build across)
2. Workout Prep
3 sets:
10-second Row (build in pace)
3 GHD’s
3 Bench Press
Coaches Notes
GHD Sit Up
Cat Cow
Active Dead Hang on Rig
Bench Press
Metcon (AMRAP – Reps)
Teams of 2
20:00 AMRAP
5 rounds (each):
15/12 Calorie Row
15 GHDs (Or V-Ups)
One partner starts on rower, one starts on GHD. Switch when reps are completed.
-into-
Max reps bench press (95/65)
-Partner must deadhang from pull-up bar while partner benches
Acccessory
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Scoring: Load
Coaches Notes
Athletes will accumulate 4 minutes of a sandbag front hold, resting as needed. Cue athletes to keep their glutes engaged and shoulders set down and back. Focusing on breathing will help pass the time rather than solely thinking about how heavy the bag is.
Sandbag Hold