Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
8 Up Downs
6 Lunge Matrix
4×50ft Shuttle Runs
10 Plank Shoulder Taps
5/4 Calorie Row
Coaches Notes
No Push Up Burpee
Bodyweight Lunge Matrix
Shuttle Run
Plank Shoulder Taps
Metcon (Time)
20x50ft Shuttle Run
80/64 Calorie Row
20x50ft Shuttle Run
(Score is Time)
Acccessory
3-4 sets:
10 Landmine Press (each) @ Moderate weight – maintain control and quality
10 Landmine Twists @ Moderate weight – maintain control and quality
10 Landmine RDL (each) @ Moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Athletes Notes
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
Split Stance Landmine Bent Over Row
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Posterior Hip Stretch
1 Minute Dorsiflexion Matrix
Athletes Notes
Couch Stretch
Posterior Hip Stretch
Dorsiflexion Matrix