Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
10 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
3 Toe Assist Ring Muscle Up
2. Strength
12:00-15:00
Heavy Single Back Squat
3. Workout Prep
3 sets:
2 Back Squats (build up to weight)
3 Pull Ups (Set 2, 3 Chest to Bar/
Set 3, 1 Muscle Up)
10ft handstand Walk
Coaches Notes
Dynamic Squat Stretch
Cossack Squat
Roll and Reach
Deadbug
Back Squat
Toe Assist Ring Muscle Up
Back Squat (12:00-15:00
Heavy Single Back Squat
)
How to approach the lifts
All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
Record your heaviest lift as 1 of your scores for load
Example Sets
Set 1:
1 Back Squat @275#
-rest 60 seconds –
Set 2:
1 Back Squat @305#
-rest 60 seconds –
Set 3:
1 Back Squat @325#
-rest 60 seconds –
Set 4:
1 Back Squat @350#
-rest 60 seconds –
Set 5:
1 Back Squat @370#
-rest 60 seconds –
Set 6:
1 Back Squat @385#
Metcon (AMRAP – Reps)
15:00 AMRAP
2 Kipping Chest to Bar
2 Back Squats (135/95)
30ft Handstand Walk (15 feet out and back) (Or 2 Wall Walks)