Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
6:00 AMRAP
100m Run
20 Single Unders
5 Kip Swings
10 Sit Ups
Repeat building intensity
Workout Prep:
1 Round @ 60–70%
100m Run
10 Double Unders
4 Toes to Bar
Gymnastics
Gymnastics (Rope Climb)
**Warm-up/Teaching Time (all levels):**
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
**Level 1:**
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
**Level 2:**
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
**Level 3:**
8 min AMRAP:
1,2,3…and so on Rope Climb
5-10-15…Box Jumps (24/20)
50′ Farmers Carry @ 50/35lbs
(KG conv: 22.5/15)
Coaches Notes
Gymnastic Videos:
Standing Foot Lock to Stand
Standing Foot Lock to Stand + Reach + Foot Lock
Standing Foot Lock to Stand + Reach + Foot Lock + Reach
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 (7 Rounds for time)
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
Athletes Notes
Rig QL Stretch
Seated External Rotations
Optional Accessory
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets-
Coaches Notes
Heel Elevated Goblet Squats
Single Leg Dumbbell Calf Raise
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.
[Calf Stretch In Downward Facing Dog 1 min]( deeplink.gowod.app?deeplink=Protocol/Library&initialExerciseId=calf_stretch_in_downward_facing_dog )
[Alternating Calf Activation 1 min]( deeplink.gowod.app?deeplink=Protocol/Library&initialExerciseId=calf_activation )
Get full GOWOD Protocol (Premium)
deeplink.gowod.app?progId=mayhem-gym&date=2026-05-28&type=prewod
**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 )