Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 AMRAP
10 Air Squats
8 Alternating Cossack Squats
8 Scap Pull-Ups
8 Hollow Rocks
Then Into…
2 SETS
5 Kip Swings
3 Feet-Assisted Low Bar or Ring Pulls
3 Low-Bar Transitions
15 Air Squats @ Workout Pace
Strength/Accessory
STRENGTH/SKILL (Checkmark)
ON AN 8:00 CLOCK…
Kip Swing + Bar Muscle Transition Work
Freedom (Advanced) – Ring Muscle-Ups or Kip Swing + High Box Bar Muscle Up Transition
Independence (Intermediate) – Kip Swing + Low Bar Muscle Up
Liberty (Beginner) – Low Bar Muscle Up Transition
*Build off of 9/24 BMU session
Workout
Jason (Time)
For time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
INDEPENDENCE (Intermediate)
FOR TIME
100 Air Squats
4 Bar Muscle Ups (or 8 Chest to Bar)
75 Air Squats
8 Bar Muscle Ups (or 16 Chest to Bar)
50 Air Squats
12 Bar Muscle Ups (or 24 Chest to Bar)
25 Air Squats
16 Bar Muscle Ups (or 32 Chest to Bar)
(Scored by Time)
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 Foam Roll Quads (each)
1:00 Banded Lat Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
Banded Lat Stretch
Banded Tricep Stretch
Optional Accessory (No Measure)
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest 1:30 b/t Sets-
(No Measure)
KB Side Bend