Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
3 ROUNDS
30-second Any Cardio Machine
10 Roll and Reach
10 Deadbugs
10 Kip Swings
3 Inchworms
Then Into…
3 ROUNDS
5 Down and Up (Dip Drive)
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands
5 Snatch Drops
5 Hang Power Snatches
3 Power Snatches from the Floor
*Use a PVC for rounds 1-2 and then go to an empty barbell for round 3.
Strength/Accessory
Power Snatch
EVERY 1:00 (8 SETS)
2 Power Snatch (Singles)
*Start Moderate and build to a Moderate-Heavy
(Scored by Heaviest Set)
Workout
WORKOUT (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
9:00 AMRAP
10 Power Snatch (75/55)
3 Burpee Pull-Ups
(Scored is Rounds + Reps)
KG: 35/25
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose Stretch (each)
1:00 Lacrosse Ball Forearms (each)
(No Measure)
Pigeon Stretch
Optional Accessory (No Measure)
FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench (moderate)
Bench Over Dumbbell Rows (moderate)
(No Measure)
Bent Over Dumbbell Row