Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Banded 7s
-into-
10:00 AMRAP
30 Single Unders
10 Walking Lunge Steps
10 Dumbbell Single Arm Renegade Rows (each)
5 Bench Press (empty bar-build across sets)
10 Deadbugs
Bench Press (Week 3:
Max Rep Bench Press @50-60% of 1RM (+ 2.5-15 lbs), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above)
How to approach the lifts
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.”
If an athlete misses a week, they should resume where they left off (don’t skip ahead to this week)
Example Sets
Set 1:
Max Rep Bench Press @170# (77kg)
-rest 1:00-
Set 2:
Burn Out Set (Max Reps) @85# (39kg)
Based off of a 300# 1RM (135kg)
Metcon (Time)
75-50-25
Double Unders
100-75-50
Ft Dumbbell Walking Lunge (35s/25s)
15-10-5
Push Up + Renegade Row (35s/25s)