Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
10:00 Clean & Jerk Flow
0:00–2:00 Easy Bike or Row
2:00–5:00
2 Rounds
10 Roll and Reach
10 Deadbugs
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded Strict Press
5:00–10:00
3 Rounds
3 Up Downs
5 Broad Jumps
5 PVC Muscle Cleans
5 PVC Strict Press
5 PVC Power Cleans + Push Press
Workout Prep:
2 Clean & Jerks @ 40–50%
2 Clean & Jerks @ 60%
2 Clean & Jerks @ Workout Weight
• Use the time changing out weight as rest. If time allows hit 1 rep at part 2 workout weight or close to it.
Workout – Part 1 (Time)
FOR TIME
30 Clean & Jerks (95/65)
-Rest until the 10:00 Mark, then Complete Part 2-
Workout – Part 2 (Checkmark)
EVERY :30 FOR 10:00
1 Power Clean and Jerk (135/95)
(Score is Completion)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Toe Elevated Calf Stretch]( youtube.com/watch?v=kw7JTb_vnpk&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=22 )
1:00 [Band Bicep Stretch]( youtube.com/watch?v=KDJVWyJnaHM&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=6 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
15 3-Way Calf Raises (Farmer’s Hold) (each way) @ RPE 8.5/10
-rest 1:00-1:30 between sets-