Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
3 Rounds
2 Min Ski or Row
10 PVC Shoulder Press
10 PVC Back Squats
10 Push Ups
Skill
Push Jerk
– We are working on the Push Jerk (Dip, Drive, Dip)
– We will start by using a PVC, then any empty bar, and finally we will add a slight amount of weight. Athletes should take these from the rack. Strong focus on technique instead of how heavy you can go.
Metcon (Time)
400M Run
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21-15-9
Push Jerk
Box Jumps
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400M Run
We want to push on the opening 400m run but slow the pace to “recover” before beginning the main portion. Push Jerks should be smooth and 3-4 sets on the round of 21 and 15. 2 Sets on the round of 9. Box jumps steady pace. We are stepping down!. Last 400 is empty the tank