Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Movement Prep/Activation:
10:00 Flow
0:00–2:00 Easy Jog
2:00–5:00
2 Rounds
10 Leg Sings (each)
10 Walking Lunges
25ft Butt Kicks
25ft High Knees
5:00–10:00
3 Rounds
30 Single Unders
100m Run (easy-moderate pace)
Workout Prep:
2 Rounds
100m Run
10 Double Unders
• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately.
Gymnastics
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Freedom (Advanced):**
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
**Independence (Intermediate):**
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
**Liberty (Beginner)**
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
Metcon (Time)
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
[Crossover Symmetry Recovery]( youtube.com/watch?v=Y80mRnwkGGk&t=11s ) – 6 second negative each exercise
2 Sets
1:00 [Toe Elevated Knee Over Toe Stretch]( youtube.com/watch?v=XxffX4skFwA&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=21 )
1:00 [Posterior Hip Stretch]( youtube.com/watch?v=_p09fVGemrg&list=PLvAVwtyBkTrQiCmrzWI_TVwPaTPJcOww1&index=10 )
*Rest as needed between sides, movements and sets.
Optional Accessory
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-