Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Banded 7’s
-into-
8:00 AMRAP
30-second Row
10 Single Dumbbell High Pulls (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Bench Press (Week 2:
Max Rep Bench Press (+5-10lbs from previous week)
-rest 1:00-
Burn Out Set
Max Reps @50% of previous weight performed above)
Always have a spotter!
Control the weight, we don’t to see the bar pop in the air.
Make sure athletes focus on a deep stomach breath before every lift.
Grip should be a thumb length outside the chest. Shoulders stay pressed back against the bench while feet stay in contact with the floor.
Ensure athletes look at the clock after their Max and rest “exactly” 1:00 before performing their “Burn Out Set.”
Example Sets
Set 1:
Max Rep Bench Press @160# (50% + 10lbs)
-rest 1:00-
Set 2:
Burn Out Set (Max Reps) @80#
Based off of a 300# 1RM
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
15/12 Calorie Row
15 Dumbbell Bench Press (35s/25s)