Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Run
2:00–4:00
2 Rounds
5 Roll and Reach
3 Inchworms
5 PVC Deadlift
5 Hang Power Clean
5 Strict Press
4:00–8:00
3 Rounds
3 Empty Bar Muscle Clean + Strict Press
3 Empty Bar Power Clean + Push Press
2x50ft Shuttle Run
Workout Prep:
2 Building Sets
100m Run
3–5 Clean & Jerks (build to workout weight)
• Use the time to change the weights as rest.
• Smooth and breathe, check the clock to see how long it takes.
Coaches Notes
Roll and Reach
Inchworm with Double Push Up
Deadlift
Hang Power Clean
Strict Press
Muscle Clean
Power Clean + Push Jerk (Every 1:30 x 6 sets
2 Power Cleans + 1 Push Jerk @ 65% OR RPE 6)
Metcon (8 Rounds for time ↓ shorter is better)
Every 2:00 (8 sets)
100m Run
5 Touch and Go Clean & Jerk (95/65)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Rig QL Stretch
1:00 Shoo the Cat
*Rest as needed between sides, movements and sets.
Optional Accessory
4 sets
12 Leaning Lateral Raise (each side) @ RPE 8.5/10
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8.5/10
-rest 1:00 between sets-
Coaches Notes
Leaning Lateral Raise
Seated DB Reverse Fly