Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Movement Prep/Activation:
0:00–2:00 Easy Jog
2:00–4:00
2 rounds
Banded 7’s
4:00–10:00
3 rounds
10 Leg Swings (each)
10 Step Back Lunges
10 Hanging Knee Raises
10 Ring Rows
5 Inchworms
Workout Prep:
1 set
100m Run
2-3 Bar Muscle-Ups (or scale)
Note: Remind athletes that they cannot take their hands off the pull-up bar by resting their chest on top of the bar.
Metcon (Time)
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Bench Stretch for Lats]( youtube.com/watch?v=o91IpxSmcG4&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1 )
1:00 [Barbell Forearm Stretch]( youtube.com/watch?v=EmYfkpSLQyA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=2 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Dumbbell Bulgarian Split Squats @ RPE 8/10
20 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-