Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2 ROUNDS
10 PVC Pass-Throughs
10 Air Squats
5 Inchworms
Into…
1 ROUND
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Cleans
5 Strict Press
Into…
1-2 ROUNDS (Empty Bar)
3 Deadlifts
2 Power Cleans
1 Shoulder to Overhead
Strength/Accessory
Push Press
ON 10:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)
Workout
WORKOUT (Weight)
INDEPENDENCE (Intermediate)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
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
2:00 Foam Roll Low Back
1:00 Banded Hamstring Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
Optional Accessory (Checkmark)
3-4 SETS
10 Farmers Hold DB Box Step Ups (each side) @ RPE 8
15 Standing Dumbbell Farmers Hold Calf Raises @ RPE 8
-Rest as Needed b/t Sets-
(No Measure)
Calf Raise