Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
8 PVC Pass Throughs
8 Ring Rows
8 Empty Bar Romanian Deadlifts
8 Empty Bar Hang Muscle Cleans
16 Alt. Elbow Punches w/ Bar
Then Into…
1-2 SETS (Time Depending)
5 Hang Power Cleans (Light Weight)
:10-:20 Top of the Ring Hold or :30 Plank Hold
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom (Advanced) – Kipping Ring Dip (Cycling)
Independence (Intermediate) – Top of the Ring Hold (Slow negative)
Liberty (Beginner) – Box Dip (1-2 feet on the box)
Workout
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
INDEPENDENCE (Intermediate)
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips
(Scored by Time)
(KG conv: 52.5/35)
-Rest until the 10:00 mark-
Part 2 (Weight)
Starting at 10:00…
INDEPENDENCE (Intermediate)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
2-3 SETS
1:00 Frog Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)
Frog Stretch
Forearm Smash
Optional Accessory (Checkmark)
FOR COMPLETION
Accumulate 3:00 of Dead Hang Hold from the Pull Up Bar or Rings
(No Measure)
Dead Hang