Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Sets
8–12 Sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down)
Rest 30–45s
6 On-Knee Tripod Push-Ups to Downward Dog OR 2–3 Handstand Leg Lifts from Box
Rest 30–45s
Workout Prep:
1 Round @ 60%
100m Run
3 Pull-Ups
4 Push-Ups
5 Air Squats
Coaches Notes
Single Arm Plank with Knees on Box
Wall Walk to Plate + Shoulder Tap + Walk Down
Tripod Push-up to Downward Dog
Handstand Leg Lift from Box
Gymnastics
Gymnastics (Handstand Walk)
**Level 1:**
9 min EMOM:
Min 1: 2-3 Pike on Box Wall Walks
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 2:**
9 min EMOM:
Min 1: 1 Complex of: 1 Wall Walk + 5 Sec Handstand Hold + Handstand Walk as far as possible away from the wall
Min 2: 15-30 Second GHD Hollow Body Hold
Min 3: Rest minute
**Level 3:**
2 min on/1 min off for 3 Sets:
15/12 Calorie Ski (or Row)
Max Distance Handstand Walk in the remaining time
Coaches Notes
Gymnastic Videos:
GHD Hollow Body Hold
Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk
Pike on Box Wall Walks
Metcon (Time)
400m Run
40 Pull Ups
400m Run
80 Push Ups
400m Run
120 Air Squats
400m Run
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
3 sets
10 V-Ups
10 Sit Ups
10 Alternating V-Ups
10-second Hollow Rocks
-rest 1:00 between-
Coaches Notes
V-ups
Sit Ups
Alternating Leg V Ups
Hollow Rocks