Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Rounds
1:00 Machine (Bike/Row/Ski)
15s Side Plank (each side)
10 Single Leg Glute Bridge (each side)
(Use this to prep midline and shoulders — this is your class warm-up)
Workout Prep:
3 sets:
5 Push Press (light- into workout weight)
3 Box Jumps (low-into workout height)
• Use this to teach push press timing and box jump pacing
• Confirm weight allows unbroken sets
Coaches Notes
Forearm Side Plank
Single Leg Glute Bridge Hold
Gymnastics
Gymnastics (Rope Climb)
**Warm Up (all levels):**
Seated on Box Foot Lock Drill; 5 Foot Locks
Seated on Box Foot Lock to Stand – with straight arms; 5 locks + stand
Standing Foot Lock to Stand; 5 locks + stand + reach
**LEVEL 1:**
9 min EMOM:
Min 1: 2 Zombie Rope Climbs
Min 2: 10 Hip Tap Planks (slow and controlled)
Min 3: Rest Minute
**LEVEL 2: **
Every 2 min for 4 Sets:
1 Rope Climb
35 Double Unders
1 Rope Climb
(90 Second Cap per set)
**LEVEL 3**
2 min ON/1 min OFF for 3 sets:
50’ DB Farmers Carry (50s/35s)
1 Rope Climb
Gymnastic Videos:
Seated on Box Foot Lock
Seated on Box Foot Lock to Stand
Standing Foot Lock to Stand
Zombie Rope Climbs
Plank Shoulder Taps
NOTES:
Use the foot lock drills as a warm up/primer for the rope climbs ahead. Focus on an efficient foot lock and strong stand off the box with minimal arm movement. In the rope climb, you should do most of the work with your leg drive and NOT your arms
If climbing ropes are not available, switch today’s skill piece as follows:
Warm-up (all levels):
3 Rounds of:
1 minute Bike, Row, or Ski
15 Second Side Plank/Side
10 Single Leg Glute Bridge/side
LEVEL 1:
9 min EMOM:
Min 1: 6-8 Single Arm Ring Row/Arm
Min 2: 12-15 Tuck-Ups
Min 3: Rest
LEVEL 2:
9 min EMOM:
Min 1: 20 Second AMRAP Strict Side to Side Pull-ups (band assistance is okay)
Min 2: 8-10 Strict Toes to Bar
Min 3: Rest
LEVEL 3
2 min On/1min OFF for 3 Sets:
50′ DB Farmers Carry (50s/35s)
5 Strict Pull-ups
Videos:
Forearm Side Plank
Single Foot Elevated Glute Bridge
Single Arm Ring Rows
Tuck Ups
Strict Side to Side Pull-up: pull up to left hand – shift to right – then down
Strict Toes to Bar
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Push Press (75/55)
10 Box Jump (24/20)
(KG conv: 35/25)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Ankle Knee Over Toe Stretch (each leg)
1:00 Elbow to Floor Stretch (each side)
*Rest as needed between sides/legs and sets.
Athletes Notes
Ankle Knee Over Toe Stretch
Elbow to Floor Stretch
Optional Accessory
4 sets
8 Single Arm Chainsaw Rows (each side) @ RPE 8/10
10 Incline Dumbbell Hammer Curls @ RPE 8/10
-rest 1:00 between sets-
Athletes Notes
Dumbbell Chainsaw Row
Incline Dumbbell Hammer Curls