Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
Back Squat (Back Squat 1×20
Week 2
20 Rep Back Squat (+5-10lbs from previous week))
How to approach the lifts
When building up to their 20 rep weight we recommend doing so with 3 sets of 3-5 reps to help prime their nervous system and body.
Encourage athletes create a strong rack position by keeping hands just outside of should width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps)
Make sure athletes focus on a deep stomach breath before every lift.
It’s not about how fast athletes can complete these, but how consistent they can stay with maintaining form.
Example Sets
Set 1:
20 Back Squats @160# (50%+10lbs)
Based off of a 300# 1RM
Metcon (AMRAP – Reps)
2:00 AMRAP (5 sets)
10/8 Calorie Air Bike
10 Front Squats (75/55)
Max Bar Facing Burpees
-rest 2:00 between sets-