Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
8:00 AMRAP
30-second Row
8 Banded Pass Through
6 Empty Bar Overhead Squats
4 Snatch Balances
6 Hollow Rocks
-into-
Bar Muscle-Up Progression Reps (kip swings → hips to bar → transitions)
Workout Prep:
2 Sets
4 Overhead Squats (light → moderate)
1-2 Bar Muscle Ups (or Chest to bar) (or scaled variation)
Rest :45
Coaches Notes
Banded Pass Throughs
Overhead Squat
Snatch Balance
Hollow Rocks
Metcon (AMRAP – Rounds and Reps)
2 sets:
5:00 AMRAP
4-8-12-16….
Overhead Squats (75/55)
Chest to Bar
-rest 2:00 between sets-
(Score is 2 sets of Rounds+Reps)
Acccessory
4 sets:
10 Dumbbell Bulgarian Split Squats (each side) RPE 6-7
-rest 30 seconds-
10 Single Leg Dumbbell RDL (each side) RPE 6-7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Coaches Notes
Dumbbell Bulgarian Split Squats
Single Leg Dumbbell RDL