Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Rounds
1:00 Easy Bike
5 Inchworms
10 Glute Bridges
5 Deadlifts (PVC-Empty Bar)
5 Roll and Reach Good Mornings
Note: Have athletes pay attention to their pace and the number of calories they complete during the 1:00 bike. Even though it says “easy,” this is a great time to talk about pacing and to give them a sense of how long the calories in the workout will take.
Workout Prep:
2 Sets
5/4 Calorie Bike @ moderate pace
3 Deadlifts (moderate to workout weight)
Coaches Notes
Inchworm with Double Push Up
Glute Bridges
Deadlift
Roll and Reach
Deadstop Deadlift (Every 2:00 x 5 sets
3 Deadstop Deadlifts @ 70% OR RPE 7)
Metcon (Time)
For Time:
70/56 Calorie Air Bike
45 Deadlifts (155/105)
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Scorpion Stretch
Couch Stretch
Optional Accessory
3 sets
8 Alternating Dumbbell Upright Rows (each side) @ RPE 7-7.5
10 Reverse Grip Barbell Curls @ RPE 7-7.5
12 Dumbbell Spider Curls @ RPE 7-7.5
-rest 2:00 between sets-
Athletes Notes
Alternating Dumbbell Upright Row
Reverse Grip Bicep Curl (no fat grip)
Dumbbell Spider Curl