Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
5 Roll and Reach
5 Dynamic Squat Stretches
5 Scap Pull Ups
5 Ring Rows
5 PVC Muscle Cleans + Shoulder Press
5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)
5:00–10:00
2 Rounds
3 Inchworms + Double Push Up
3 Kipping Pull Ups + 1 Kipping Chest to Bar
3 Empty Bar Back Squats from the ground (power clean and jerk to the back rack)
Workout Prep:
2 Round s@ 60–70%
3 Back Squats
3 C2B (Round 2 1 Bar Muscle Up or scaled option)
• Confirm pacing and scaling
• Lock in movement strategy
Coaches Notes
Roll and Reach
Dynamic Squat Stretch
Scap Pull Ups
Ring Rows – feet on ground
Muscle Clean + Strict Press
Back Squat
Inchworm with Double Push Up
Kipping Pull Up
Kipping Chest to Bar
Metcon (Time ↓ Shorter is Better)
30 Back Squats (95/65)
30 Chest to Bar
30 Back Squats (95/65)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (95/65)
(KG conv: 52.5/35)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Forearm Smash
1:00 Bench Stretch for Lats
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Forearm Smash
Bench Stretch for Lats
Couch Stretch
Optional Accessory
2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-
Coaches Notes
Glute Ham Raise
Tibia Raises
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.
Active Deep Squat 1 min
Lat Stretch 1 min/side
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