Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
5:00 Flow (Workout Prep)
3 rounds
100m Run
10 Air Squats
6 Box Step-Ups
25ft Walking Lunge
-into-
4:00 Flow (Gymnastics Prep)
2 rounds
10 second Dead Hang
5 Ring Rows
5 Hanging Knee Raises
10 second Hollow Hold
Workout Prep:
2 Rounds @ 60–70%
100m Run
4 Box Jumps (step down)
10ft Walking Lunge
• Build in pace
• Reinforce movement control, scale distance and reps prior to starting.
Coaches Notes
Bodyweight Walking Lunge
Box Step Up
Active Dead Hang on Rig
Ring Rows – feet on ground
Hanging Knee Raises
Hollow Hold
Gymnastics
Gymnastics (Rope Climbs)
**Level 1:**
8min EMOM:
Min 1: 4 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Shoulders Elevated Glute Bridge
**Level 2:**
8min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest
**Level 3:**
3min on/1min off for 2 sets:
35 Double Unders
1 Rope Climb
50′ Farmers Carry @ 50/35lb
1 Rope Climb
Gymnastic Videos:
Staggered Grip Rope Pull-up with Foot Assistance
Alternating Leg V-Up
Pause Ring Rows
Bodyweight Hip Thrusts – shoulders can be on a bench.
Metcon (Time)
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Athletes Notes
Shoo the Cat
Posterior Shoulder Smash
Optional Accessory
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest
Coaches Notes
Banded Bicep Curls
Banded Tricep Pull Downs