Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Cardio Choice (Bike or Row Suggested)
Then immediately into…
3 SETS
10 Glute Bridges
10 Dead Bugs
10 PVC or Empty Bar Good Mornings
5 PVC or Empty Bar Deadlifts
4 Lateral Up Downs over PVC or Bar
Into…
2 SETS (time depending)
5 Deadlifts @ Light Load
3 Lateral Burpees Over Bar
*Move right into the Barbell Skill Session with a light bar after the warm-up
Strength/Accessory
Deadstop Deadlift (Weightlifting Variable Reps & Sets)
5×3
Deadstop Deadlift @70-80% or RPE 8
(Score is Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
5 Deadlifts (275/185)
10 Lateral Burpee Over Bar
(Scored by Time)
(KG conv: 125/85)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose (each side)
1:00 Banded Hamstring Stretch (each side)
(No Measure)
Pigeon Pose
Optional Accessory (Checkmark)
FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Bodyweight Bar or RIng Rows (Option for DB Bent Over Row)
Dumbbell Bench Press @ RPE 7
(No Measure)
DB Bent Over Row