Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
5 Box Step Up
2 Box Jumps
10 Deadbugs
5 Pike Push Ups
3 Front Squats (empty bar)
2. Strength
5 sets
3 Front Squat @80% + 4 Box Jumps (moderate-high height)
3. Workout Prep
3 sets:
1 Strict Handstand Push Ups
2 Burpee Over Dumbbells
2 Dumbbell Squats
Coaches Notes
Mayhem Hip Halo Activation
Box Step Up
Box Jump
Deadbug
Pike Push Up
Front Squats
Front Squat (5 sets
3 Front Squat @80% + 4 Box Jumps (moderate-high height))
How to approach the lifts
Front Squat
Setup: Feet shoulder-width apart, bar resting on the front delts with elbows high and core braced.
Execution: Take a deep stomach breath. Keep chest tall, hips tracking straight down, and drive out of the bottom with an upright torso. Reset at the top of each rep.
Approach: Gradually build up during warm up sets. Once a set is completed, begin next movement within 10-15 seconds.
Box Jump
Setup: Stand about a foot from the box, feet hip-width, arms extended behind to initiate the swing.
Execution: Load through the hips, swing arms forward, and explode vertically. Tuck knees and land softly with full foot contact on the box. Step or jump down after each rep is completed (NO REBOUNDING!)
Approach: These are superset with the front squat sets. Perform 3 reps after each squat attempt.
Example Sets
Set 1:
3 Front Squats @240#
4 Box Jumps @30”
-rest 60-90 seconds-
Set 2:
3 Front Squats @240#
4 Box Jumps @30”
-rest 60-90 seconds-
Set 3:
3 Front Squats @240#
4 Box Jumps @30”
-rest 60-90 seconds-
Set 4:
3 Front Squats @240#
4 Box Jumps @30”
-rest 60-90 seconds-
Set 5:
3 Front Squats @240#
4 Box Jumps @30”
Based on a 300# Front Squat
Max Height Box Jump (Distance)
Max Height Box Jump
5 sets
4 Box Jumps
Metcon (AMRAP – Rounds and Reps)
3 sets
5:00 AMRAP
3 Handstand Push Ups
5 Burpee Over Dumbbells
7 Dumbbell Squats (35s/25s)
-rest 2:00 between sets-