Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30 Single Unders
10 Ring Rows
5 Bench Press (empty bar)
3 Up Downs
3 Pike Push Ups
2. Strength
Week 7
Max Rep Bench Press (weight increased from last week)
-rest 1:00-
Burn Out Set (50% of weight above)
3. Workout Prep
2 sets:
10 Double Unders
2 Line Facing Burpees
5/4 Calorie Air Bike
Coaches Notes
Banded 7s
Single Unders
Ring Rows
Bench Press
No Push Up Burpee
Pike Push Up
Metcon (5 Rounds for calories)
2:00 AMRAP (5 sets)
35 Double Unders
8 Line Facing Burpees
Max Calorie Air Bike in the remaining time
-rest 1:00 between sets-
Bench Press (Week 7:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed)
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 @210# (95kg)
-rest 1:00-
Set 2:
Burn Out Set (Max Reps) @105# (48kg)
Based off of a 300# 1RM (135kg)
Joining in the Middle of the Cycle:
If you are joining our programming in the middle of this cycle, we advise that your athletes start the Back Squat and Bench Press with week 1 above and progress from there. If the end of the cycle is nearing, they can increase by bigger amounts to “end heavy”.