Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull-Aparts
5 Hand release push ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Up Right Rows (each)
Workout Prep:
2 Rounds @ 60–70%
5 GHDs
4 Box Step-Ups
4 Push-Ups
Bench Press (Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight))
Metcon (Time)
2 ROUNDS FOR TIME
40 GHDs (or V-Ups)
40 Box Step Ups (24/20)
40 Push Ups
(Scored by Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Alternating Calf Stretch]( youtu.be/nS1xJ_ymEuU )
1:00 [Supine Twist]( youtube.com/watch?v=jSfReolkguM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=23 )
*Rest as needed between sides, movements and sets.
Optional Accessory
Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
Rest as needed. Score is the total clock time at finish.
There is a 10:00 time cap.
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.