Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 AMRAP
30-second Machine
10 Beat Swings
5 Hanging Knee Raises
5 empty bar Deadlifts (build in weight, stay under 50%)
4 PVC Front Squats
3 PVC Overhead Squats
4 Up Downs
Workout Prep:
3 Sets:
Set 1:
3 Toes to Bar
3 Back Squats
2 Burpees
-Rest :45-
Set 2:
2 Toes to Bar
2 Front Squats
2 Burpee to Bar
-Rest :45-
Set 3:
2 Toes to Bar
2 Overhead Squats
2 Bar Facing Burpees
Coaches Notes
Beat Swing
Hanging Knee Raises
Deadlift
Front Squats
Overhead Squat
No Push Up Burpee
Deadlift (Every 2:30 × 4 sets
5 Deadlifts @ 65%)
Metcon (Time)
25 Toes to Bar
30 Back Squats (75/55)
30 Burpees
-Rest 1:00-
15 Toes to Bar
20 Front Squats (95/65)
20 Burpee to Bar
-Rest 1:00-
10 Toes to Bar
10 Overhead Squats (115/80)
10 Bar Facing Burpees
(Scored by Total Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Lat Foam Roll (each side)
2 Sets
1:00 Leaning Tricep Stretch (each side)
*Rest as needed during alternating of sides.
Athletes Notes
Leaning Tricep Stretch