Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
Banded 7s
-into-
Every 1:00 (5:00)
10-second Air Bike
10 Single Unders
5 light Single Arm Dumbbell Push Press (each)
Workout Prep:
1 Set
5/4 Cal Bike
10 Double Unders
5 Dumbbell Push Press
Coaches Notes
Banded 7s
Single Unders
Alternating Single Arm Dumbbell Push Press
Metcon (4 Rounds for time)
4 sets:
20/15 Calorie Air Bike
60 Double Unders
15 Dumbbell Push Press (35s/25s)
-rest 2:00 between sets-
(Scored by Time)
Handstand Push-ups (Level 1:
9 min EMOM:
Min 1: 12 Double DB Seated Strict Press with legs extended
Min 2: 20-30 sec Double DB Overhead Hold with legs extended
Min 3: Rest
Level 2:
9 min EMOM:
Min 1: AMRAP unbroken Pike on Box Strict HSPUs (20 sec cap)
Min 2: 4 Strict )
Gymnastic Cycle Overview – Gymnastics for Open Efficiency:
This 6-week cycle begins January 5th targeting Toes to Bar, Handstand Push Ups, Chest to Bar Pull Ups, and Bar Muscle Ups – emphasizing positions, transitions, and repeatability. All levels included.
Gymnastics Videos:
Pike on Box Strict HSPUs
Strict HSPUs Negative @ 4-second lowering from extension to the floor
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1-3 minutes of Hamstring Foam Roll
2 Sets
1:00 Pigeon Stretch (each leg)
*:30 rest between each leg.
Athletes Notes
Pigeon Stretch