Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Alternating Spiderman Lunges + Reach
10 Air Squats
10 PVC Pass Throughs
5 Broad Jumps (reset between reps)
THEN INTO… 2 ROUNDS
5 Scapular Pull Ups
5 Kip Swings (controlled)
8 PVC Behind the Neck Snatch Grip Press
8 PVC Overhead Squats
THEN INTO… 1-2 ROUNDS (PVC OR EMPTY BARBELL – Coach Leading)
5 Snatch Grip Deadlifts
5 Snatch High Pulls
5 Muscle Snatches
5 Hang Power Snatches
5 Power Snatches
Strength/Accessory
Power Snatch
10 SETS
2 Power Snatch (Singles)
*Start Moderate and Build to Moderate-Heavy
-Rest 1:00 b/t Sets-
(Scored by Weight)
Workout
WORKOUT (Time)
INDEPENDENCE (Intermediate)
FOR TIME
9-7-5
Power Snatch (115/75)
Burpee Chest to Bar
(Score is Time)
KG: 52.5/35
*Option for 7-5-3 Burpee Bar Muscle-Up
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 Bicep Stretch on the Wall (each)
2:00 Front Rack Fixer
(No Measure)
Couch Stretch
Bicep Stretch on Wall
Front Rack Fixer
Optional Accessory (No Measure)
3-4 SETS
10-12 Dumbbell Spanish Squats or Bulgarian Split Squats (each side)
15 Banded Prone Hamstring Curls
-Rest 1:00 b/t Sets-
(No Measure)
Spanish Squat
Bulgarian Split Squats
Banded Prone Hamstring Curls