Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
0:00–2:00 Easy Jog
2:00–4:00
2 rounds
Banded 7s
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:
2 Rounds
10 second Calorie Air Bike (build in pace)
4 Alternating Dumbbell Snatches (build in weight)
4 Sit-Ups
Box Squat (EVERY 3:00 (3 SETS)
10 Box Squats (Building)
*Start Light and Build to a Moderate Weight
(Score is Weight))
Metcon (AMRAP – Reps)
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike
20 Dumbbell Alt Snatch (35/25)
Max Reps Sit-Ups
-Rest 1:00 between Sets-
(Score is Total Sit-Ups)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 [Wall Jefferson Curl]( youtube.com/watch?v=OCgO96FgnTE&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=20 )
1:00 [Forearm Smash]( youtube.com/watch?v=R9sHO9PJC5U&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=12 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
15 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-
Coaches Notes