Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
2 Rounds
1:00 Machine
1:00 Jump Rope
-into-
3 Rounds
100m Easy Run
10 Leg Swings (each)
10 Banded Pull Aparts
5 Scap Pull Ups
5 Dynamic Squat Stretches
5 Hang Release Push Ups
5 Ring Rows
Workout Prep:
1 Controlled Round @ 60%
100m Run
2 Strict Pull Ups
3 Push Ups
4 Air Squats
• Lock in pacing from run into Cindy
• Confirm scaling and rep breakdown
Coaches Notes
Banded Pull Aparts – Palms Down
Scap Pull Ups
Dynamic Squat Stretch
Hand Release Push Ups
Ring Rows – feet on ground
Metcon (Time)
Half Murph (retest)
800m Run
-into-
10 rounds
4 Strict Pull Ups
8 Push Ups
12 Air Squats
-into-
800m Run
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Alternating Calf Stretch
1:00 Bench Stretch for Lats
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Alternating Calf Stretch
Bench Stretch for Lats
Chest Stretch
Optional Accessory
2-3 sets:
15 Overhead Plate Sit Ups
:30-60 sec Chinese Plank
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-rest 2:00 between sets-
Coaches Notes
Plate Overhead Sit Up
Face Up Chinese Plank
Kettlebell Side Bends
Pulse Ups