Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Cossack Squats
10 Banded Good Mornings
10 Kip Swings
10 Deadbugs
5 Back Squats (empty bar-build in weight)
2. Strength
Week 8
20 Rep Back Squat (weight increased from last week)
3. Workout Prep
2 sets:
50m Run
2 Pull Ups
3 Push Ups
4 Air Squats
Coaches Notes
Mayhem Hip Halo Activation
Cossack Squat
Banded Good Mornings
Beat Swing – aka Kip Swing
Deadbug
Back Squat
Strength Overview:
Athletes are back squatting at the weight they used last week (+ their weekly increase amount) for 20 reps. This strength cycle can be just as mentally taxing as it is physically taxing, so athletes should get mentally prepared before their attempt and stay focused on breathing and control. The volume will stay the same across the coming weeks, with the weight increasing incrementally. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.
Back Squat (Week 8: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. Thi)
How to approach the lifts
When building up to their 20 rep weight we recommend doing so with 3 sets of 3-5 reps to help prime their nervous system and body.
Encourage athletes create a strong rack position by keeping hands just outside of should width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps)
Make sure athletes focus on a deep stomach breath before every lift.
It’s not about how fast athletes can complete these, but how consistent they can stay with maintaining form.
If an athlete misses a week, they should resume where they left off (don’t skip ahead to this week)
Example Sets
5 Back Squats @ 95# (42.5 KG)
4 Back Squats @ 135# (61 KG)
3 Back Squats @ 185# (82 KG)
20 Back Squats @ 220# (100 KG)
Based off of a 300# 1RM (135 KG)
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”.
What to Do If an Athlete Fails their 20 rep:
If an athlete fails to complete all 20 reps in the Back Squat at a given weight, we recommend that they go back 2 weeks with their weights and continue from there. However, sometimes athletes may just be having a bad day. If you feel they can complete with the given weight as their coach, have them try again the following week. If they fail again, they should go back two weeks.
Metcon (Time)
20:00 AMRAP
200m Run
8 Pull ups
16 Push ups
24 Air Squats