Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm Up (No Measure)
2 ROUNDS
:30 Machine (easy) or Jump Rope
8 Scap Push Ups
8 Alternating Plank Shoulder Taps/Side
10 PVC Pass Throughs
8 PVC Good Mornings
6 Hang Dumbbell Alt. Snatch (light)
Then into.. (LIGHT BURGENER WARM-UP WITH PVC)
2 ROUNDS
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatches
5 Snatch Lands (2-4in catch)
5 Hang Power Snatches
Strength/Accessory
Hang Power Snatch + Snatch Grip Push Press
EVERY 1:30 (6 SETS)
5 Hang Power Snatch
5 Snatch Grip Push Press
*Start Light and Build to Moderate
(Scored by Heaviest Set)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Burpee to Bar
20 Dumbbell Alt. Snatch (35/25)
25 Toes to Bar
20 Dumbbell Alt.Snatch (35/25)
(Score is Time)
KG: 15/10
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Banded Shoulder Distraction (each)
1:00 Banded Tricep Stretch (each)
1:00 Cobra Stretch
(No Measure)
Banded Shoulder Distraction
Banded Triceps Stretch
Cobra Stretch
Optional Accessory (No Measure)
FOR COMPLETION
100 Empty Barbell Curls*
*Every time you break perform 10 Push-Ups
(No Measure)
Barbell Curl