Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Cardio Choice
Then Into…
2 SETS
10 PVC Pass Throughs
10 PVC Around the Worlds (each)
10 Air Squats
3 Inchworms
Then Into…
1-2 SETS (PVC or Empty Bar)
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Snatch
5 Snatch Press Behind Neck
5 Overhead Squats
5 Drop Snatches (catch 2in dip, progressively get lower, 5th rep full squat)
Strength/Accessory
3-Position Power Snatch
High Hang Power Snatch + Hang Power Snatch + Power Snatch
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
12:00 AMRAP
3 Power Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees
(Score is Rounds + Reps)
(KG conv: 52.5/35)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Squat Hold (wall)
1:00 Banded Shoulder Distraction (each)
(No Measure)
Banded Shoulder Distraction
Optional Accessory (Checkmark)
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.
(No Measure)
Landmine RDL
Landmine Press
Landmine Twist
Landmine Setup if Landmine Attachment Not Available