Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
AMRAP x 5 MIN
10 Banded Pull-Aparts
10 Banded Pass Throughs
10 Alt. Elbow Punches
10 Empty Barbell Press
Then Into…
1-2 ROUNDS
5 Lateral Burpees Over Bar
5 Empty Barbell Hang Power Cleans
5 Push Ups
Strength/Accessory
AUGUST MONTHLY CHALLENGE (AMRAP – Reps)
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75
(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)
Workout
WORKOUT (AMRAP – Reps)
INDEPENDENCE (Intermediate)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (135/95)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
(KG conv: 60/42.5)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Pec (each)
1:00 Lacrosse Ball Tricep (each)
2:00 Box PVC Shoulder Stretch
(No Measure)
Box PVC Shoulder Stretch – holding a PVC
Optional Accessory (Checkmark)
3-4 SETS
20 Banded Chest Fly
20 Banded Rows
-Rest as Needed b/t Sets-
(No Measure)