Crossfit Lillington – Mayhem Affiliate – Pre Teens (8-12)
Warm-up
Create an Agility Course and perform for 8-10 minutes with athletes going one at a time as fast as possible. Here is an example:
Agility Ladder – high knees through
Lateral Parallette Hops (Right foot leading)
Zig Zag Side Shuffles through cones
Lateral Parallette Hops (Left food leading)
Forward Sprint to Line – touch line with hand
Backward Sprint back
Skill/Strength (No Measure)
Box Jumps. Review technique and practice. Smaller kids can jump onto stacked plates as needed.
Workout (Time)
Teams of 2
3 Round for Time
200M Run (together)
10 Air Squats (I go you go)
10 Burpees (I go you go)
10 Box Jumps (I go you go)
15 Synchro Situps (together)
The Run and Sit-ups are together. For the remaining movements, athelete one performs all 10 reps then rests while athletes two performs 10 reps of the same movement.
Sub 200m Row, 200m Ski, or 12 caloried Bike for the Run as needed, with both athletes working at the same time. Double the amount if sharing one machine.