Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Ski or Row
2:00–5:00
3 Rounds
10 Walking Lunge Steps
10 Dead Bugs
10 Sit Ups
5 Kip Swings
5:00–10:00
3 Rounds
:30 Moderate Machine (Row or Ski)
5 GHD Sit-Ups to Parallel (or V-Ups)
5 Hanging Knee Raises
Workout Prep:
1 Round @ 60–70%
5/4 Cal Machine
4 GHDs
4 Toes-to-Bar
• Adjust scaling before starting
Coaches Notes
Bodyweight Walking Lunge
Deadbug
Kip Ring Swing
GHD Sit Up
Hanging Knee Raises
Metcon (Time ↓ Shorter is Better)
3-3-3-4:00 AMRAP
15/12 Calorie Row or Ski
15 GHDs (or V-Up)
Max Toes to Bar (until 75 repetitions are completed)
-Rest 1:00 between AMRAPs-
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Frog Stretch
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Frog Stretch
Barbell Forearm Stretch
Toe Elevated Knee Over Toe Stretch
Optional Accessory
3 sets
10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1:00 between sets-
Coaches Notes
Double Dumbbell Front Foot Elevated Lunge
Weighted Calf Raises DBs Farmer Hold
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 Bridge Reach 1 min
Roll Over To V Sit 1 min
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