Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Hip Halo Warm Up
-into-
8:00 AMRAP
5/4 Calorie Air Bike
10 Banded Pass-Throughs
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Front Squats
8 Ring Rows
5 Scap Pull Ups
-into-
3 sets:
3 Front Squats (build up to starting weight)
Workout Prep:
2 sets:
10-second Air Bike (build in pace)
3 Hang Power (build in weight)
3 Chest to Bar
Coaches Notes
Mayhem Hip Halo Activation
Banded Pass Throughs
Hang Muscle Clean
Front Squats
Ring Rows
Scap Pull Ups
Front Squat (4 sets
8 Front Squats
-build across sets by feel, rest 1:00-2:00 between sets-)
Metcon (2 Rounds for time)
2 sets:
20/16 Calorie Air Bike
25 Hang Power Cleans (75/55)
20/16 Calorie Air Bike
25 Pull Ups
*– Rest until 10:00, then repeat –*
(Score is 2 sets of Time)
(KG conv: 35/25)
Cool Down
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Pigeon Stretch Drops
1 Minute Forearm Smash
1 Minute Foot Smash
Athletes Notes
Pigeon Stretch Drops
Forearm Smash
Foot Smash