Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Machine (Easy)
Then into…
2 ROUNDS
10 Scap Push-Ups
10 Alternating Samson Lunges
20 Line Hops
10 Glute Bridges
10 Light Russian Kettlebell Swings
6 Box Step-Ups
Then into…
3 ROUNDS
5 Empty-Bar Muscle Clean + Strict Press
4 Kettlebell Swings (light)
4 Box Jumps + Step Down (low)
Strength/Accessory
Hang Power Clean + Push Jerk
EVERY 1:30 (5 SETS)
4 Hang Power Cleans + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy
(Score is Heaviest Set)
Workout
Jack (AMRAP – Rounds & Reps)
INDEPENDENCE (Intermediate)
20:00 AMRAP
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
KG: 42.5/30 Bar, 24/16 KB
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 Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)
1:00 Calf Barbell Smash (each)
(No Measure)
Banded Bicep Stretch
Forearm Smash
Calf Barbell Smash
Optional Accessory (No Measure)
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-Rest as Needed b/t Sets-
(No Measure)
KB Side Bends