Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Any Machine / Cardio Choice
Then Into…
3 ROUNDS
10 Glute Bridges
8 Dead Bugs
10 Empty-Bar Good Mornings
8 Empty-Bar Romanian Deadlifts
Then Into…
2 ROUNDS
5 Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Abmat Sit Ups
Strength/Skill
Deadlift
3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
KG: 42.5/30
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 Banded Hamstring Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)
Banded Hamstring Stretch
Pigeon Pose
Optional Accessory (No Measure)
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.
(No Measure)
Landmine Press
Landmine Twist
Landmine RDL