Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
2:00 Easy Row
Then Into…
2 SETS
7 Banded Pull Aparts
7 Banded Face Pulls
7 Banded Straight-Arm Pulldowns
5 Scap Push Ups
5 Push Ups
Then Into…
2 SETS
5 Burpees
:45 Row, building pace
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)
Strength/Accessory
Strength/Skill (Post Workout) (AMRAP – Reps)
15:00 EMOM
MIN 1 – Max Bench Press or Max DB Bench
MIN 2 – Max Strict Pull-Ups
MIN 3 – Rest
(Score is Total Reps)
Options for Loading:
Barbell – 185/115, 155/95, 135/85
DBs – 70/50, 50/35, 35/25
KG: 85/52.5, 70/42.5, 60/37.5 barbell, 32.5/22.5, 22.5/15, 15/10 DB
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows
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 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
Chest Stretch on the Wall
Optional Accessory (No Measure)
3-4 SETS
:30-1:00 Plank (elbows)
-Rest 1:00 between sets-
(No Measure)