Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
3:00 Easy Row, Bike or Jog
Then Into…
2 ROUNDS
10 Empty Bar Good Mornings
10 Hip Extensions or Superman Rocks
10 Slow Sit Ups
5 Inchworm + Push Up
20 Lateral Line Hops
Then Into…
2 ROUNDS
5 Deadlifts (empty bar, building)
5 Lateral Burpee Over Bar
5 GHDs/V-ups/Sit-ups at your chosen level
Strength/Accessory
Strength/Skill (No Measure)
EVERY 1:00 (9:00)
MIN 1 – 3 Deadlifts (Increasing Weight)
MIN 2 – :45 Pacing Burpees or Up-Downs
MIN 3 – :45 Plank
(No Measure)
* Deadlifts: Start moderate/mod-heavy and build to workout weight
* Burpees/Up-Downs: Flow with either movement for :45
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
6 Deadlifts (275/185)
12 Lateral Burpee Over Bar
18 GHDs (or 21 V-Ups)
(Score is Slowest Set)
KG: 125/85
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)
2:00 Active Cobra to Downward Dog
1:00 Bottom of the Squat Hold
(No Measure)
Couch Stretch
Active Cobra to Downward Dog
Optional Accessory (Time)
8 SETS
250m Row
-Rest 1:00 b/t Sets-
(Scored by Total Time)