Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2 Rounds:
30-second Easy Bike
8 Cossack Squats
3 Clean Deadlifts
3 Hang Muscle Cleans (With PVC / empty bar)
3 Front Squats (With PVC / empty bar)
3 Push Press (With PVC / empty bar)
3 Up Downs (With PVC / empty bar)
-into-
Teaching Focus
Workout Prep:
1 Round
5/4 Cal Bike
2 Clean & Jerks @ workout load
Coaches Notes
Cossack Squat
Clean Deadlift
Hang Muscle Clean
Front Squats
Push Press
No Push Up Burpee
Squat Clean + Push Jerk (Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6)
Metcon (AMRAP – Reps)
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)
Cool Down Jog
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Quad Foam Roll
1:00 Couch Stretch
*Rest as needed between movements and sets.
Athletes Notes
Couch Stretch