Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
5 Dynamic Squat Stretches
10 PVC Pass Throughs
5 PVC Muscle Snatch
5 PVC Overhead Squats
4:00–7:00
2 Rounds
4 Up Downs
4 Box Step Ups
4 Front Squats (empty bar)
4 Back Squats (empty bar)
4 Overhead Squats (PVC or bar)
Workout Prep:
1 Round @ 60–70%
2 Burpee Box Jump Overs
2 Overhead Squats
2 Front Squats
2 Back Squats
Overhead Squat (ON A 10:00 RUNNING CLOCK
Build to a Heavy/Mod-Heavy 3-Rep Overhead Squat*
*Bar comes from the ground)
Metcon (Time)
FOR TIME
20 Burpee Box Jump Over (24/20)
50 Overhead Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Front Squats (75/55)
20 Burpee Box Jump Over (24/20)
50 Back Squats (75/55)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Barbell Forearm Stretch]( youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2 )
1:00 [Chest Stretch]( youtu.be/7D8wUD9Vdv8 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
10 Strict Toes to Bar (or Hanging Knee Raises)
20-second L-Sit (bent knees if needed)
-rest 1:00-1:30 between sets-