Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 Rounds
1:00 Machine (Workout machine)
5 Roll and Reach
3 World’s Greatest Stretch (each)
3 Muscle Snatch
3 Snatch Push Press
3 Snatch Balance
-Start with a PVC and progress to an Empty bar in rounds 2/3
Workout Prep:
2 sets
:30 @ easy pace
:20 @ moderate pace
:10 @ target test pace
:30 rest
• Use this to lock in target watts or calories per minute
• Athletes should know exactly what pace they will hold before starting
Coaches Notes
Roll and Reach
World’s Greatest Stretch
Muscle Snatch
Snatch Push Press + Snatch Balance
Snatch (Every 2:00 × 6 sets
2 Squat Snatch (singles) @ 75–78% OR RPE 7-8)
Metcon (AMRAP – Reps)
20:00 Watt Test Bike Erg
or
20:00 Calorie Air Bike Test
or
20:00 Calorie Row Test
(Scored by Average Watts or Total Calories)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Quad Smash (each side)
2:00 Couch Stretch (each side)
1:00 Forearm Smash (each side)
2:00 Barbell Forearm Stretch (each side)
*Rest as needed between sides and sets.
Athletes Notes
Couch Stretch
Forearm Smash
Barbell Forearm Stretch
Optional Accessory
3-4 sets
30 Banded Bicep Curls
30 Banded Tricep Pull Downs
-rest 1:00 between sets-
Coaches Notes
Banded Bicep Curls
Banded Tricep Pull Downs