Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2:00 Machine (Use this time to demo and show movements in the warm up)
-into-
3 Rounds
30 Single Unders
5 Roll and Reach
3 Inchworms
10 Dumbbell Suitcase Deadlifts (each)
3 Bench Press (Slow and controlled)
Workout Prep:
3 sets (build in weight and tempo on movements)
10 Double Unders
2 Burpee Over Bar
3 Deadlifts
-Use the changing of weights as the rest between sets
• Confirm pacing and deadlift strategy
• Reinforce quick transitions
Coaches Notes
Single Unders
Roll and Reach
Inchworm with Double Push Up
Single Arm Dumbbell Suitcase Deadlift
Bench Press
Bench Press (Every 2:00 x 5 sets
3 Bench Press @ 78% OR RPE 7-8)
Metcon (6 Rounds for time)
6 sets
36 Double Unders
9 Burpee Over Bar
6 Deadlifts (185/125)
-rest 1:00 between sets-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Athletes Notes
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization
Optional Accessory
3 sets
30 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00 between sets-
Coaches Notes
Dumbbell Russian Twist
Side Plank