Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
200m Easy Run (on today’s route)
Then Into…
1 ROUND
20m A-Skips
20m High Knees
20m Butt Kicks
Banded 7’s
:20 Hollow Hold
Then Into…
2 ROUNDS
5 Ring Rows
5 Push-Ups (Athlete’s Level)
Finish With…
100m Run Build-Up (finish at planned mile pace)
Workout
November Monthly Challenge (Time)
FREEDOM (RX)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work. Option for 20lb Vest.
INDEPENDENCE (Intermediate)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work.
LIBERTY (Beginner)
“NOVEMBER MONTHLY CHALLENGE”
FOR TIME
1200m Run
50 Ring Rows
100 Box, Bar or Knee Push-Ups
(Score is Time)
*Workout starts with the 1200m Run. Then partition the 50 / 100 as needed to complete the work.
Strength/Skill (Post Workout)
STRENGTH/SKILL (Post Workout) (No Measure)
3-5 SETS
3-5 Reps of :05 Ring Hold + :03 Descent*
*Jump to the top, hold for 5 seconds into a 3-second neagtive to the bottom of the dip. Once at the bottom jump and reset back to the top.
-Rest 1:00 b/t Sets-
(No Measure)
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 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Bicep Stretch Against the Wall (each)
(No Measure)
Bicep Stretch Against the Wall
Optional Accessory (No Measure)
3-4 SETS
8 Double DB Z-Press (Heavy)
15 DB Front Raise (Heavy)
-Rest 1:30 b/t Sets-
(No Measure)
Double DB Z-Press
DB Front Raise