Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Jump Rope or Bike
2:00–7:00
3 Rounds
10 Banded Pass Throughs
10 Banded Good Mornings
10 Alternating V-Ups
5 Up Downs + Lateral Jump over PVC (be careful)
5 PVC Strict Press
Workout Prep:
2 Rounds @ 60–70%
15 second Max Burpee Over Bar
15 second rest
Build close to workout pace
Metcon (AMRAP – Reps)
JUNE BURPEE CHALLENGE
EVERY 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)
Strict Press + Push Press (5 Sets Every 2:00
3 Strict Press + 3 Push Press
(Score is Weight))
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
1:00 [Birddog]( youtu.be/D1M_uEYGC8U )
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets:
10 Landmine Press (each) @ moderate weight – maintain control and quality
10 Landmine Twists @ moderate weight – maintain control and quality
10 Landmine RDL (each) @ moderate weight – maintain control and quality
*Rest 2:00 between sets
**Athletes can partner up and go 1:1 on sets
Coaches Notes
Landmine Press
Landmine Twist
Landmine RDL
The video below is an example of setting up for a landmine if you do not have a bar anchor available.
[Split Stance Landmine Bent Over Row]( Split Stance Landmine Bent Over Row Mayhem Burgener Strength Movement Demonstration