Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30-second Machine
30-second Jump Rope
5 Worlds Greatest Stretch (each side)
5 Roll and Reach
5 Air Squats
2. Workout Prep
2 sets:
5 Air Squats
10 Double Unders
Coaches Notes
Single Unders
World’s Greatest Stretch
Roll and Reach
Air Squats
Metcon (6 Rounds for time)
Every 2:00 (6 sets)
12 Air Squats
36 Double Unders
12 Air Squats
Acccessory
“Shock Method”
3 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Coaches Notes
Ensure athletes start off a little lighter than they anticipate. This will help them get acclimated and understand the weight they will select going forward. Athletes can increase weight or stay the same across all 3 sets.
Bench Dumbbell Flies