Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
3:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs
Then Into…
2 SETS (Empty Barbell)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
3 Power Clean + Strict Press
TIME PERMITTING (Burgener Style Flow)
5 Down and Up
5 Elbows High and Outside
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks
Then Into…
3 Touch and Go Power Clean and Jerk at the Light Weight
5 Box Step Ups (20″)
Strength/Accessory
Power Clean and Jerk
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)
*Note — All reps for all lifts today are meant to be ‘touch and go’. Default for the Jerk is Push Jerk (Split Jerk can be used if athlete is accustomed). Use the same light weight for all 5 reps sets, then increase the load to moderate and use the same weight for all 3 rep sets, then increase the weight to heavy and use the same weight for all 1 rep sets.
Workout
WORKOUT (AMRAP – Reps)
INDEPENDENCE (Intermediate)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.
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 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
Couch Stretch
Optional Accessory (No Measure)
5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help muscles recover after the workout.