Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2:00 Easy Bike or Row
Then Into…
2 ROUNDS
10 Glute Bridges
10 Hollow Rocks
10 Walking Lunges (bodyweight)
Then Into… (every minute for 4:00)
MIN 1 → 4 GHD Sit-Ups to parallel (or 6 Abmat Sit-Ups)
MIN 2 → 20ft Walking Lunge with the ball
MIN 3 → 6 Box Step-Overs with the ball (try both holds)
MIN 4 → Set up your stations in workout order
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
30 V-Ups (or 20 GHDs)
100′ Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
KG: 9/6
Strength/Accessory
STRENGTH/SKILL (Post-Workout) (AMRAP – Reps)
5:00 AMRAP
1 Wall Walk or 1/2 Wall Walk
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc…
(Score is Total Reps)
Gym. Pull Options…
Freedom – Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence – Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty – Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
Tomorrow’s workout is “Helen” — use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.
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 Cobra Stretch
1:00 Pigeon Pose (each)
1:00 Bottom of the Squat Hold
(No Measure)
Cobra Stretch
Pigeon Stretch
Optional Accessory (No Measure)
3-4 SETS
100ft Dumbbell Farmer Carry (Heavy)
-Rest 1:00 b/t Sets-
(No Measure)