Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 sets:
12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per arm
Rest 1min
6 On Knee Tripod Push Ups to Downward Dog OR 12-15’ Lateral HS Walk each direction
Rest 1min
Workout Prep:
1 Controlled Round @ 60%
100m Run
3 Pull-Ups
4 Push-Ups
5 Air Squats
Coaches Notes
Single Arm Plank Hold
Wall Facing Step Ups
Tripod Push-Ups to Downward Dog
Lateral Handstand Walk
Gymnastics
Gymnastics (Handstand Walk)
**Level 1:**
9min EMOM:
Min 1: 8-10 Pike HSPU Lifts Offs – feet on box for those who can
Min 2: 15-30 Second Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9min EMOM:
Min 1: 1 Complex of: Wall Walk x1 + 5 Sec Handstand Hold + Hand Stand Walk as far as possible away from the wall –
Min 2: 15-30 Second Hollow Body Rock
Min 3: Rest minute
**Level 3:**
9min EMOM:
Min 1: 30 Second Max Distance Hand Stand Walk
Min 2: 30 Second Max GHDSU
Min 3: Rest minute
Coaches Notes
Gymnastic Videos:
Pike HSPU Lifts Offs
Hollow Body Hold
Wall Walk x1 + 5 Sec Handstand Hold + Hand Stand Walk
Hollow Body Rock
GHD Sit-ups
Metcon (AMRAP – Rounds and Reps)
4 sets
4:00 AMRAP
400m Run
Max Rounds
8 Pull Ups
16 Push Up
24 Air Squats
-rest 2:00 between sets-
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Optional Accessory
Optional Accessory
3 sets
15 Strict Abmat Sit Ups (hands next to head or across chest)
15 Pulse Ups
10 V-ups
-rest 2:00 between sets-
Athletes Notes
Strict Sit Up
Pulse Ups
V-Ups