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
3 Rounds
10 Band Pull-Aparts
5 Hand release push ups
5 Empty Bar Hang Muscle Cleans
3 Empty Bar Hang Power Cleans
Workout Prep:
3-4 Building Sets
3 Hang Power Cleans (build in weight)
3 Push-Ups
• Build to workout weight. Focus on fast elbows and dropping under the bar.
Bench Press (EVERY 2:00 (5 SETS)
5 Bench Press
*Start Mod and Build Every Set
(Score is Heaviest Set))
Metcon (Time)
FOR TIME
10-9-8-7-6-5-4-3-2-1
Hang Power Clean (95/65)
*10 Push-Ups after every 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 [Elevated Standing Hamstring Stretch]( youtu.be/jEu2lUimnZk )
1:00 [Seal Stretch]( youtu.be/HeyZDc8dCcc )
1:00 Upper trap lacrosse ball
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Evil Wheels
10 Alternating Leg V-Ups
10 Suitcase Sit Ups
-rest 1:00 between sets-