Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
3:00 Continuous Flow
200m Run
6 Alternating Step-Back Lunges
6 Scap Pull-Ups
8 Hollow Rocks
-Then immediately:
2 Rounds (build)
4 Pull-Ups
6 Push-Ups
8 Air Squats
(Second round slightly faster, no stopping)
-Then into the barbell:
2 sets
5 Back Squats (empty bar → light load)
Workout Prep:
2 Sets
100m Run
3 Pull-Ups
5 Push-Ups
7 Air Squats
-Build to workout pace
Coaches Notes
Bodyweight Step Back Lunge
Scap Pull Ups
Hollow Rocks
Back Squat
Back Squat (Every 2:00 x 5 sets
3 Back Squats @ 72–75% OR RPE 7-8)
Metcon (Time)
10 Rounds
200m run
2 rounds
4 Pull Ups
8 Push Ups
12 Air Squat
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
Athletes Notes
Barbell Forearm Stretch
Couch Stretch
Wall Jefferson Curl
Optional Accessory
2-3 sets
25 Kettlebell Side Bends (each side) @ RPE 7/10
30 V-Ups
-rest 1:00-1:30 between sets-
Athletes Notes
Kettlebell Side Bends
V-Ups