Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Machine
2:00–4:00
2 Rounds
10 Banded Pass Throughs
10 PVC Muscle Snatch
10 Air Squats
4:00–8:00
2 Rounds
4 Hang Power Snatches (light)
4 Hanging Knee Raises
6 Air Squats
Workout Prep:
2 sets @ 60–70%
8 Air Squats
4 Toes-to-Bar
2 Power Snatches
• Strip the bars to just under workout weight, then use the time to add plates as rest between sets and build to your working load.
Snatch Deadlift + Power Snatch + Overhead Squat (EVERY 1:00 (10:00)
1 Snatch Deadlift + 1 Power Snatch + 1 Overhead Squat*
*Start light and build each minute
(Score is Weight))
Metcon (Time)
10 ROUNDS FOR TIME
12 Air Squat
6 Toes to Bar
4 Power Snatch (95/65)
(Score is Time)
(KG conv: 52.5/35)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Frog Stretch]( youtu.be/SUENf0yNR_A )
1:00 [Forearm Smash]( youtube.com/watch?v=R9sHO9PJC5U )
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
30 Banded Single Leg Curls (left)
30 Banded Single Leg Curls (right)
30 Banded Leg Curls (both)
-rest 1:00 between sets-
Coaches Notes
Banded Single Leg Seated Hamstring Curls
Banded Seated Hamstring Curls