Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
1:30 Jump Rope
Then Into…
2 SETS
20 Singles or 10-20 Double Unders
8 PVC Pass Throughs
8 PVC Overhead Squats
6 Alt. Samson Lunges
6 Squat Therapy Reps
Then Into…
WITH AN EMPTY BAR (Coach Lead)
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Overhead Squats
3 Hang Power Snatches
3 Squat Snatches
Strength/Accessory
Overhead Squat
Overhead Squat for load:
#1: 3 reps
ON A 15:00 RUNNING CLOCK
Build to a Mod-Heavy 3-Rep Overhead Squat
*Barbell comes from Rack. Option for Front Squat if not putting bar overhead.
(Score is Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
75 Double Unders
25 Overhead Squats (75/55)
(Score is Time)
KG: 35/25
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 Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Hamstring Curls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Hamstring Curls