Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Workout Prep:
2 Rounds @ 60–70%
10-second Air Bike (build in pace)
4 Goblet Squats
• Adjust scaling before starting
Coaches Notes
Glute Bridges
Deadbug
Dumbbell Goblet Squat
Back Squat (Build to a 3RM Back Squat)
Metcon (2 Rounds for time ↓ shorter is better)
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women’s Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)
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 Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Banded Hip Internal Rotations
Barbell Forearm Stretch
Optional Accessory
3-4 sets
10 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-
Coaches Notes
Double Dumbbell Farmer Hold Walking Lunge
Alternating Leg V-Up
Hollow Hold