Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Row
2:00–5:00
2 rounds
8 Glute Bridges
6 Banded Good Mornings
10 Alternating V-Ups
5:00–8:00
2 rounds
6 Empty Bar Deadlifts
5 Abmat Sit-Ups
:20 Row @ moderate pace
Workout Prep:
1 Round @ 60%
5/4 Cal Row
5 Sit-Ups
Coaches Notes
Glute Bridges
Banded Good Mornings
Alternating Leg V-Up
Deadlift
Deadlift (DEADLIFT
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8)
Metcon (Checkmark)
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups
cool down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch
Optional Accessory
3-4 sets
10 DB Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-rest 1:00 between sets-
Coaches Notes
DB Spider Curls
Tricep Dips
Optional GOWOD Activation
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your **free** account before viewing the exercises.
[Roll Over To V Sit 1 min]( deeplink.gowod.app?deeplink=Protocol/Library&initialExerciseId=roll_over_to_v_sit )
[Active Bridge Reach 1 min]( deeplink.gowod.app?deeplink=Protocol/Library&initialExerciseId=the_active_suplex )
**GOWOD Premium:** Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code **MH20KEBDO** to receieve 20% off.
[Get GOWOD Premium]( deeplink.gowod.app?progId=mayhem-gym&date=2026-05-25&type=prewod )