Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2 Rounds:
30-second Easy Bike
20 Single Unders
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:
3 sets
3 Dumbbell Push Press (build in weight)
10 Double Unders
-rest 30-seconds-
Coaches Notes
Single Unders
Clean Deadlift
Hang Muscle Clean
Front Squats
Push Press
No Push Up Burpee
Power Clean and Jerk (Power Clean and Push Jerk
Every 1:00 (8:00)
1 Power Clean + Push Jerk @ RPE 5-6)
Metcon (Time)
21-18-15-12-9-6
Dumbbell Push Press (35s/25s)
42-36-30-24-18-12
Double Unders
(Scored by Time)