Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2:00 Machine
-into-
Every 1:00 (7:00)
4 Box Jumps (Low)
6 Air Squats
4 Up Downs
Workout Prep:
2 Sets
6 Wall Balls
3 Burpee to Bar
Rest :30
Coaches Notes
Box Jump
Air Squats
No Push Up Burpee
Metcon (8 Rounds for time)
Every 2:00 (8 sets)
15 Wall Balls (14/10)
8 Burpee to Bar
Accessory
Mini Pump – Lower Pull
4 sets
8 Split Stance Barbell Good Morning @ RPE 8 (each side)
-rest 30 secs-
16 Dumbbell Glute Bridges @ RPE 6
* Rest 1-2 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.
Athletes Notes
Split Stance Barbell Good Morning
Dumbbell Glute Bridge
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
2x 15 Adductor Rockbacks
Athletes Notes
Calf Foam Rolling
Pec Stretch
Adductor Rockbacks