Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
Hang Snatch (Every 1:30 (6 sets)
2 Hang Squat Snatch @75%+
-into-
3×3 Snatch Pull @80-90%)
How to approach the lifts
Athletes will build across and should not exceed 65% of their 1rm Snatch.
Athletes will deadlift the bar and lower to the hang position before beginning. Make sure to deadlift the bar up like you are about to snatch.
Athletes should focus on keeping the bar close and chest up/lats engaged as the bar comes down to the hang position to prevent unnecessary strain on the lower back.
Once full extension has been achieved during the pull from the hang position, athletes should aggressively pull themselves under the bar to the squat position.
Punch underneath the bar in the squat. During the stand breathe out, reset the feet at the top before descending back down to the hang.
Athletes can cycle the weight or pause in the high hang to reset.
Once athletes finish they will add weight and begin the Snatch Pulls.
Pause and reset at the bottom of each rep to ensure proper set up every time.
Example Sets
@0:00
Set 1:
1 Hang Squat Snatch + 1 Hang Squat Snatch@150# (75%)
@1:30
Set 2:
1 Hang Squat Snatch + 1 Hang Squat Snatch@150# (75%)
@3:00
Set 3:
1 Hang Squat Snatch + 1 Hang Squat Snatch@155# (77.5%)
@4:30
set 4:
1 Hang Squat Snatch + 1 Hang Squat Snatch@155# (77.5%)
@6:00
set 5:
1 Hang Squat Snatch + 1 Hang Squat Snatch@160# (80%)
@7:30
set 6:
1 Hang Squat Snatch + 1 Hang Squat Snatch@160# (80%)
-into-
Set 1:
3 Snatch Pulls @180# (90%)
-rest 60 seconds-
Set 1:
3 Snatch Pulls @180# (90%)
-rest 60 seconds-
Set 1:
3 Snatch Pulls @180# (90%)
Based off of a 200# Snatch 1RM
Snatch Pull (3×3 Snatch Pull @80-90%)
Metcon (Time)
3 Rounds
12 Box Step ups (24/20)
10 Pull Ups
-into-
3 Rounds
8 Box Jumps (24/20)
6 Chest to Bar
-into-
3 Rounds
4 Box Jumps (30/24)
4 Burpee Pull Ups