Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 AMRAP
10 Abmat Sit Ups
5 Scap Pull Ups
3 Jumping Pull Ups
5 Single Arm Ring Rows (each)
3 Up Downs to Bar
– then:
Teaching/Set Up for Gymnastics
Workout Prep:
1 Round:
4 GHD Sit-Ups (or V-Ups)
4 Chest to Bar
4 Burpee to Bar
Coaches Notes
Sit Ups
Scap Pull Ups
Jumping Pull Up
Single Arm Ring Rows
No Push Up Burpee
Gymnastics
Gymnastics Open Prep (Bar Muscle Ups)
**Week 6: Bar Muscle Ups**
Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings
Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)
Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups
Metcon (2 Rounds for time)
2 sets
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Athletes Notes
Seated QL Stretch
Seated External Rotations