Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Run or Jump Rope
2:00–5:00
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push-Ups
10 Walking Lunge Steps
5:00–10:00
3 Rounds
5 Empty Bar Bench Press
3 Inchworms
100m Run (Build in pace)
Workout Prep:
2 sets @ 60–70%
100m Run
5 Bench Press (build in weight)
1 Wall Walk
*Use the time adding weight to the bench as rest between sets
Coaches Notes
Banded Pull Aparts – Palms Down
Banded Pass Throughs
Scap Only Push Up
Bodyweight Walking Lunge
Bench Press
Inchworm with Double Push Up
Metcon (Time ↓ Shorter is Better)
400m Run
25 Bench Press (95/55)
4 Wall Walks
400m Run
20 Bench Press (95/55)
4 Wall Walks
400m Run
15 Bench Press (95/55)
4 Wall Walks
400m Run
10 Bench Press (95/55)
4 Wall Walks
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.
Athletes Notes
Toe Elevated Knee Over Toe Stretch
Banded Quadruped Rotations
Optional Accessory
3-4 sets
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
10 Dumbbell Death March (each side) @ RPE 8/10
-rest 1:00-1:30 between sets-
Coaches Notes
Dumbbell Single Leg Hip Thrusts
Dumbbell Death March