Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
3 sets:
8-12 Sec Single Arm Plank with Feet on Box OR 3 Wall Walk Complexes
Rest 1:00
50′ Waiters Carry OR 3-4 Handstand Leg Lifts from Box
Rest 1:00
Workout Prep:
2 Rounds @ 60%
4 Box Jump Overs
10ft Handstand Walk or 1 Wall Walk
• Confirm scaling and pacing
• Reinforce non-stop movement
Coaches Notes
Single Arm Plank with Feet on Box
Wall Walk x1 + 5 Sec Handstand Hold + Handstand Walk
Waiter Carry
Handstand Leg Lifts from Box – like this but lift and replace feet, not hands.
Gymnastics
Level 1:
8 min EMOM:
Min 1: 1 Pike on Box Around the World per side
Min 2: 20-25 Second GHD Hollow Hold (or Hollow on Ground)
Min 3: 3 Pike on Box Shoulder Taps
Min 4: 20-25 Second GHD Sorenson Hold (or Superman Hold)
Level 2:
8 min EMOM:
Min 1: 30 Second Max Distance Handstand Walk
Min 2: 8-12 Alternating V-ups per leg
Min 3: 30 Second Max Distance Handstand Walk
Min 4: 45 Second Easy Bike Recovery
Level 3:
3 min On, 1 min Off for 2 Sets:
12/9 Calorie Ski (or Row)
35 Double Unders
Max Distance Handstand Walk in remaining time
*90 second cap on “Buy In portion”
Coaches Notes
Gymnastic Videos:
Pike on Box Around the World
GHD Hollow Hold
Pike on Box Shoulder Taps – touch shoulder if able
GHD Sorenson Hold
Alternating Leg V-Up
Hollow Hold
Superman Hold
Metcon (Time)
35-25-15-5
Box Jumps (20)
25ft Handstand Walk (Or 2 Wall Walks) after each set
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Jefferson Curl
1:00 Scorpion Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Wall Jefferson Curl
Scorpion Stretch
Optional Accessory
Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
-Rest as needed. Score is the total clock time at finish.-
(There is a 10:00 time cap.)
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.