Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 AMRAP
30-second Moderate Row
10 Beat Swings
6 Hanging Knee Raises
6 Low Box Step-Overs
8 Samson Lunges
*+ 1–2 technique sets of Toes to Bar & Box Jump Overs*
Workout Prep:
2 Sets
6 Toes to Bar (or scaled)
4 Box Jump Overs
10-second hard Row
Rest :45
Coaches Notes
Beat Swing
Hanging Knee Raises
Box Step Over
Samson Lunge
Metcon (2 Rounds for time)
3 rounds
10/8 Calorie Row
8 Toes to Bar
8 Box Jump Overs (24/20)
-rest until 8:00-
For Time:
30/24 Calorie Row
34 Toes to Bar
24 Box Jump Overs (24/20)
(Scored by Time, each set)
Gymnastics
Handstand/Grip (Week 8)
4 minute AMRAP + 1 minute rest + 3 minute AMRAP – start where you left off
Level 1:
8 Hanging Knee Raises
100-foot farmers carry [35/25]
8 Plank Shoulder Taps [right/left = 2 reps]
Level 2:
8 Alternating Leg Toes to Bar
100-foot farmers carry [50/35]
1 wall walk INTO 6 Handstand Shoulder Taps [right/left = 2 reps]
Level 3:
10 Alternating Leg Toes to Bar
100-foot farmers carry [70/50]
10 Wall Facing Handstand Shoulder Taps [right/left = 2 reps
Scoring: Checkbox
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