Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
3:00 Easy Row (gradually increasing pace)
2 ROUNDS
8 Alternating Spiderman Lunges + Reach
10 Air Squats
8 Scapular Push Ups
5 Broad Jumps (reset between reps)
1-2 ROUNDS WITH AN EMPTY BARBELL
8 Deadlifts
8 Hang Muscle Cleans
8 Strict Press or Push Press
8 Hang Power Cleans
8 Push Jerks or Push Press
Strength/Accessory
Power Clean and Jerk
EVERY 1:00 (8 SETS)
2 Power Clean and Jerks
*1 Rep = 1 PC + 1 Jerk. Start Moderate and Build to Moderate-Heavy
(Scored is Heaviest Set)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
40-30-20-30-40 Calorie Row
7 Power Cleans After Every Row (155/105)
(Women’s Cals: 32-24-16-24-32)
(Score is Time)
KG: 70/47.5
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 Pigeon Pose (each)
2:00 Front Rack Fixer
(No Measure)
Couch Stretch
Pigeon Stretch
Front Rack Fixer
Optional Accessory (No Measure)
2-3 SETS
10 Strict Toes to Bar or 10 Strict Hanging Knee Raise
:20 L-Sit Hold, L-Hang Hold, or Tuck Hold
-Rest 1:30 b/t Sets-
(No Measure)
L-Sit Hold
L-Hang Hold
Tuck Hold