Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
10 Good Mornings
8 Air Squats
6 Inchworm + Push Up
8 Scap Push Ups
10 Alt. Samson Lunges
Then Into…
1 SET (Empty Barbell)
5 Deadlifts
5 Clean Deadlifts
5 Clean High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
3 Power Clean + Push Jerk
Strength/Accessory
Strength/Skill (Weight)
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead
*Start Moderate and Build to Heavy
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
7 ROUNDS
7 Deadlifts (225/155)
5 Strict Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)
(Score is Time)
KG: 102.5/70 bar, 15/10 DB
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 Couch Stretch (each)
1:00 Banded Shoulder Stretch (each)
1:00 Active 90/90
(No Measure)
Couch Stretch
Banded Shoulder Stretch
90/90 Stretch
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pull