Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
30-second Machine
5 Inchworms to Push-Up
10 Scapular Push-Ups
5 Hand Release Push-Ups
10 Alternating V-Ups
5 Scap Pull-Ups
Workout Prep:
2 sets
1 Wall Walk
3 Dumbbell Bench Press (build in weight)
3 GHD Sit Ups
Coaches Notes
Inchworm to Pushup
Scap Pull to Modified Push Up
Hand Release Push Up
Alternating Leg V-Up
Scap Pull Ups
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
2 Wall Walks
12 Dumbbell Bench Press (35s/25s)
12 Abmat Sit-Ups
(Score is Rounds + Reps)
(KG conv: 15/10 DBs)
Gymnastics
Gymnastics – Handstand/Grip (Week 7)
8-minute EMOM
Level 1:
Odd minute: 30 seconds of elbow plank hold
Even minute: 7-10 Ring Rows
Level 2:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 1 Rope Climbs (sub 6-8 Strict Chin Ups, if needed)
Level 3:
Odd minute: 30 seconds of barbell “ab rollers”
Even minute: 2 Rope Climbs (sub 10 Strict Chin Ups, if needed)
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
Gymnastic Videos:
Barbell Ab Rollers
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotations
10x 5 Second Cobra
2x 10 Down Dog
Athletes Notes
Foam Roller Hip Internal Rotations
Cobra
Down Dog