Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
10:00 AMRAP
3 Inch Worms
3 Clean Deadlifts (empty bar)
3 Clean Pulls
3 Hang Muscle Cleans (empty bar)
3 Shoulder Press (empty bar)
10 Deadbugs
Power Clean + Push Jerk (Every 1:30 (6 sets)
1 Power Clean + 1 Push Jerk @75%+
-into-
3×3 Clean Deadlift + Clean Pull @85-90%)
Complete 1 power clean and then 1 push jerk.
Weight can increase across sets. Do not let athletes work up to a max
Athletes should be sure to load the hips and drive with the legs to avoid placing unnecessary stress on the lower back
Activate lats, strong drive through the midfoot, snap, and pull yourself under with a solid landing position before standing up. Move the feet!!!!
After the clean, set the feet at shoulder width for a more stable base.
Focus on making a smooth transition from the front rack of the clean to the push of the jerk.
Keep a vertical torso during the dip (2in) with upright elbows. Explode the bar off the shoulders while dropping underneath in a solid catch positions.
Once athletes finish they will add weight and begin the Clean Deadlift + Clean Pull
Pause and reset at the bottom of each rep to ensure proper set up every time. Athletes may drop the bar between reps (Clean Deadlift + Clean Pull) to reset properly before the next lift.
Record your heaviest set
Example Sets
Set 1:
@0:00
1 Power Clean + 1 Push Jerk @225# (102 kg)
Set 2:
@1:30
1 Power Clean + 1 Push Jerk @225# (102 kg)
Set 3:
@3:00
1 Power Clean + 1 Push Jerk @225# (102 kg)
Set 4:
@4:30
1 Power Clean + 1 Push Jerk @235# (107 kg)
Set 5:
@6:00
1 Power Clean + 1 Push Jerk @245# (111 kg)
Set 6:
@7:30
1 Power Clean + 1 Push Jerk @245# (111 kg)
-into-
Set 1:
Clean Deadlift + Clean Pull + Clean Deadlift + Clean Pull + Clean Deadlift + Clean Pull @255# (116 kg)
-rest 60 seconds-
Set 1:
Clean Deadlift + Clean Pull + Clean Deadlift + Clean Pull + Clean Deadlift + Clean Pull @275# (125 kg)
-rest 60 seconds-
Set 1:
Clean Deadlift + Clean Pull + Clean Deadlift + Clean Pull + Clean Deadlift + Clean Pull @255# (125 kg)
Based off of a 300# Clean and Jerk 1RM
Clean Deadlift + Clean Pull (3×3 Clean Deadlift + Clean Pull @85-90%)
Metcon (Time)
50 Deadlifts (135/95)
50 Bar Facing Burpees
(Partition)