Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Cardio Machine
Then Into…
2 ROUNDS
10 Glute Bridges
10 Banded Lateral Steps / Side
8 Alternating Samson Lunges
10 Dead Bugs
10 Air Squats
Then Into…
3 ROUNDS
5 Empty Bar Muscle Cleans
5 Empty-Bar Front Squats with a :03 Descent
8 Box Step-Ups
Strength/Accessory
Front Squat
8 SETS
2 Front Squats
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-
(Score is Heaviest Set)
Workout
WORKOUT (5 Rounds for time ↓ shorter is better)
INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
8 Front Squats (115/75)
12 Box Step Overs (24/20)
8 Front Squats (115/75)
(Score Each Set For Time)
KG: 52.5/35
*Step Overs can be lateral or box facing
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 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)
Couch Stretch
Barbell Quad Smash
Optional Accessory (No Measure)
3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
*Banded tension should be easy and performed fast/superset
(No Measure)
Banded Hamstring Curl