Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
45-second Row
10 Roll and Reach
3 Inchworms
3 Clean Deadlifts
3 Hang Muscle Clean
3 Power Cleans
3 Strict Press
3 Push Press
3 Push Jerks
-PVC to Empty Bar-
2. Workout Prep
3 sets:
100m Row (build in pace)
2 Power Cleans + 2 Push Jerks (build in weight)
Coaches Notes
Roll and Reach
Inchworm to Pushup
Clean Deadlift
Hang Muscle Clean
Power Clean
Strict Press + Push Press + Push Jerk
Metcon (7 Rounds for time)
Every 2:00 (14:00)
175/150m Row
3 Power Cleans + 3 Push Jerks (50-60%)
Metcon (Weight)
“Shock Method”
4 sets:
6 Bench Press (Heavy)
12 Push Ups
25 Bench Dumbbell Fly (light)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Bench Press. You can increase weight or stay the same across all 4 sets.
How to approach the lifts
Ensure athletes start off a little lighter than they anticipate. This will help them get acclimated and understand the weight they will select going forward.
Athletes can increase weight or stay the same across all 4 sets.
Bench: Choose a challenging weight that can be performed unbroken every time. Keep the shoulders glued to the bench and breathe through each rep. Make sure athletes have a spotter.
Push Ups: Break as needed and keep the knees/hips, midline, and shoulders falling and rising together. Hands should be a thumb length outside the chest with elbows at 45 degrees from the lats.
Break early if needed and scale to complete within 2-3 sets.
Bench Dumbbell Fly: These should be extremely light, and athletes should be able to move without hesitation. The exercise will get harder towards the end, so stay engaged and don’t get sloppy. Control the weight and focus on smooth and steady reps.
During the descent/ascent on the fly we should see the wrist stay locked with a slight bend of the elbows all the way down until the dumbbells line up with the chest at the bottom.
During the rest, athletes should focus on rolling out their shoulders and getting loose.
Example Sets
Set 1:
6 Bench Press (185) + 12 Push Ups + 25 Bench Dumbbell Fly (15s/10s)
-Rest 2:00 –
Set 2:
6 Bench Press (185) + 12 Push Ups + 25 Bench Dumbbell Fly (15s/10s)
-Rest 2:00 –
Set 3:
6 Bench Press (205) + 12 Push Ups + 25 Bench Dumbbell Fly (15s/10s)
-Rest 2:00 –
Set 4:
6 Bench Press (205) + 12 Push Ups + 25 Bench Dumbbell Fly (15s/10s)
(KG conv: 85 and 92.5 Bench, 7.5/5 DBs)