Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Machine
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
5 Tuck Jumps
2. Strength
15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
3. Workout Prep
2 sets
3 Deadlifts
1 Burpee Pull Up
Coaches Notes
Banded Good Mornings
Deadbug
Roll and Reach
Single Arm Dumbbell Suitcase Deadlift
Tuck Jump Explanation
Deadlift (15:00 to Find
1RM Deadlift + Max Distance Broad Jump (build across sets)
)
How to approach the lifts
Deadlift 1RM Test
Setup: Feet hip-width apart, hands just outside the knees, bar close to shins, brace hard through the core.
Execution: Pull with control off the floor, drive through the legs first, then extend hips. Avoid jerking or yanking the bar.
Approach: Use 3–4 warm-up sets to build to 90%, then take 2–3 attempts at a 1RM. Rest 1:00+ between heavy singles. Focus on quality and form over chasing a PR.
Max Distance Broad Jump
Setup: Stand tall with feet hip-width, arms extended behind. Load by dipping hips and swinging arms.
Execution: Explode forward using both arms and legs together, land softly in an athletic stance without losing balance.
Approach: These are superset with the deadlift sets. Perform 1 rep after each deadlift attempt. Record your best successful jump. Begin with 3–4 warm-up sets early on and gradually build.
Example Sets
Set 1:
1 Deadlift@135#
1 Max Distance Broad Jump
-rest 60-90 seconds-
Set 2:
1 Deadlift@155#
1 Max Distance Broad Jump
-rest 60-90 seconds-
Set 3:
1 Deadlift@175#
1 Max Distance Broad Jump
-rest 60-90 seconds-
Set 4:
1 Deadlift@190#
1 Max Distance Broad Jump
-rest 60-90 seconds-
Set 5:
1 Deadlift@200#
1 Max Distance Broad Jump
Broad Jump (Distance)
Broad Jump: Max Distance
Metcon (Time)
“The Mule”
21-15-9
Deadlift (185/125)
Burpee Pull Up