Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
10:00 AMRAP
150m Run
10 Leg Swings
10 Walking Lunges
10 Deadbugs
5 Empty Bar Muscle Cleans
5 Empty Bar Hang Power Cleans
*Optional: 2–3 barbell practice reps at 50–60%, 60–70%, 70–80%*
Workout Prep:
2 Sets
20-second Run (fast)
2 Power Cleans (light → moderate)
Rest :45
Coaches Notes
Front to Back Leg Swings
Bodyweight Walking Lunge
Deadbug
Muscle Clean
Hang Power Clean
Metcon (7 Rounds for reps)
3:00 Max Distance Run or 50ft Shuttle Runs
1:00 Max Power Cleans (75/55)
3:00 Max Distance Run or 50ft Shuttle Runs
2:00 Max Power Cleans (95/65)
3:00 Max Distance Run or 50ft Shuttle Runs
3:00 Max Power Cleans (115/85)
3:00 Max Distance Run or 50ft Shuttle Runs
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Band Wrist Mobilization
2 Minute Bench Stretch for Lats
Athletes Notes
Dorsiflexion Matrix
Band Wrist Mobilization
Bench Stretch for Lats