Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)
Workout Prep:
3 Building sets
5/4 Calorie Row (build in pace)
2 Burpee Over Bar
2 Clean & Jerks (build)
• Use the time to add weight on the bar as rest
• Build to workout weight
Coaches Notes
Active Dead Hang on Rig
Ring Rows – feet on ground
Muscle Clean + Strict Press
No Push Up Burpee
Hang Power Clean + Push Press
Gymnastics
Gymnastics – Strict Pull-up
**Warm-up (All Levels):**
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
**Level 1: **
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing
We will retest at the end of the cycle:
**Level 2: **
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
**Level 3: **
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
Metcon (AMRAP – Rounds and Reps)
16:00 AMRAP
14/11 Calorie Row
7 Burpee Over Bar
2 Clean and Jerks (155/105)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Athletes Notes
Scorpion Stretch
Chest Stretch
Optional Accessory
3-4 sets
10 Ring Push Ups (or go to RPE 8/10 – leaving 2 reps in the tank each set)
10 Dumbbell Rollovers @ RPE 8/10
-rest 1:30-2:00 between sets-
Coaches Notes
Ring Push Up
Dumbbell Rollovers