Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2 rounds
30-second Air Bike (easy-moderate)
30-second Row (easy-moderate)
-into-
3 Rounds
10 Deadbugs
3 Broad Jumps
10 Single Dumbbell Suitcase Deadlifts (each)
3 PVC Clean Deadlifts
Workout Prep:
2 Progressive Builds
Round 1:
30 second Cal Row @ moderate
30 second Cal Bike @ moderate
-rest 1:00-
Round 2:
15 seconds Cal Row @ target pace
15 seconds Cal Bike @ target pace
• Build heart rate and confirm pacing while practice transitions.
• Athletes should know their target pace before starting
Coaches Notes
Deadbug
Broad Jump
Single Arm Dumbbell Suitcase Deadlift
Clean Deadlift
Clean Deadlift (Every 2:00 x 5 sets
3 Clean Deadlifts @ 90–95% (1RM Clean OR RPE 9))
Metcon (5 Rounds for time)
Every 5:00 (5 sets)
20/15 Calorie Row
20/15 Calorie Air Bike
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.
Athletes Notes
Seated QL Stretch
Seated External Rotations
Optional Accessory
3-4 sets
12 Incline Dumbbell Hammer Curls @ RPE 8/10
12 Barbell Skull Crushers @ RPE 8/10
-rest 1:00 between sets-
Coaches Notes
Incline Dumbbell Hammer Curls
Barbell Skull Crushers