Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
3:00 Row
-30-seconds easy into 30-seconds Moderate-fast (pay attention to calories completed)
-into-
3 Rounds
3 Worlds Greatest Stretch (each)
10 Deadbugs
10 Cat/Cows
5 Broad Jumps
5 Jumping Air Squats (Focus on tall chest, smooth descent, fast out of the hole)
Workout Prep:
1 Round @ 60–70%
5/4 Calorie Row
5 Air Squats
• Lock in pacing and transitions
• Confirm scaling
Coaches Notes
World’s Greatest Stretch
Deadbug
Cat Cow
Broad Jump
Jumping Air Squat
Back Squat (Every 1:30 x 6 sets
2 Back Squats @ 65% OR RPE 6
*fast out of the hole!)
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
40/32 Calorie Row
40 Air Squats
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Barbell Forearm Stretch
1:00 Toe Touch Stretch
1:00 Rig QL Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Barbell Forearm Stretch
Toe Touch Stretch
Rig QL Stretch
Optional Accessory
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
10 3-Way Calf Raises (each way) @ RPE 8/10
-Rest 1:00 between sets-
Coaches Notes
Dumbbell Bulgarian Split Squats
3-Way Calf Raise