Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Row
Then Into…
2 ROUNDS
10 Banded Pull Aparts
8 Scap Pull Ups
8 Push-Ups
10 Dynamic Squat Stretches
10 Alternating Samson Lunges
Then Into…
2 ROUNDS
5 Empty-Bar Bench Press
3 Strict Pull Ups or Ring Rows
3 Hand Release Push Ups
10 Air Squats
Strength/Accessory
Tempo Bench Press
Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion
* Rest as needed between sets *
EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)
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
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Pec (each)
(No Measure)
Optional Accessory (Checkmark)
FOR COMPLETION
500m Row @ RPE 6
-Rest 1:00-
4x250m Row @ RPE 8-9
-Rest :30 b/t Each 250m Row-
(No Measure)