Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
9:00 Flow
0:00–5:00
2-3 Rounds
30-second Row (easy)
10 Glute Bridges
5 Tempo Air Squats (3 seconds down)
6 Banded Good Mornings
5:00–9:00
2-3 Rounds
10 Deadbugs
5 Tempo Goblet Squats (light)
20-second Moderate Row
Workout Prep:
2 Rounds @ 60–70%
5/4 Calorie Row
4 Goblet Squats (build in weight)
*Practice transitioning on and off the rower (be smooth on getting feet in and out).
Athletes Notes
Coaches Notes
Glute Bridges
Banded Good Mornings
Deadbug
Dumbbell Goblet Squat
Tempo Back Squats (Every 2:00 x 5 sets
3 Tempo Back Squats (3-second descent) @ 60–65%)
Metcon (Time ↓ Shorter is Better)
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (35/25)
Women’s Calories: 4-8-12-16-20
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Wall Thoracic Rotations
1:00 Toe Elevated Knee Over Toe Stretch
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
15 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-
Coaches Notes
Dumbbell Bulgarian Split Squats
Seated Dumbbell Calf Raise