Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
8:00 AMRAP
10 Banded Pass Throughs
25ft Lizard Crawl
3 Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 High Hang Snatch
(PVC-Empyt Bar)
2. Strength
4 sets:
2 Hang Snatch + 1 Overhead Squat @75%)
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (build in pace)
3 GHD’s
2 Dumbbell Box Step Ups (build in weight)
Coaches Notes
Banded Pass Throughs
Lizard Crawl
Hang Muscle Snatch
Snatch Push Press + Overhead Hold
Overhead Squat
High Hang Snatch
Hang Snatch + Overhead Squat (4 sets:
2 Hang Snatch + 1 Overhead Squat @75%)
-complete 1 set every 1:30-2:00-)
How to approach the lifts
Setup – Hang Snatch: Start standing tall with the bar at mid-thigh. Feet hip-width, hands in snatch grip. Shoulders over the bar, lats tight, and core braced.
Execution – Hang Snatch: Dip slightly, then drive vertically with hips and pull under aggressively. Catch in a full overhead squat with arms locked out.
Setup – Overhead Squat: After the second snatch, stabilize in the bottom, then complete one controlled overhead squat.
Execution – Overhead Squat: Maintain active shoulders and locked-out elbows. Keep the bar centered over mid-foot and descend with upright posture.
Approach: Use moderate weight (~75%) to focus on mechanics. Perform 2 hang snatches + 1 overhead squat as a complex. Rest ~2 minutes between sets.
Coaching Focus: Pull under with speed, stabilize overhead before squatting, and emphasize positional control and footwork in both lifts
Note: Record each set.
Example Sets
@0:00
Set 1:
2 Hang Snatch Snatch + 1 Overhead Squat@150# (68 kg)
@2:00
Set 2:
2 Hang Snatch Snatch + 1 Overhead Squat@150# (68 kg)
@4:00
Set 3:
2 Hang Snatch Snatch + 1 Overhead Squat@150# (68 kg)
@6:00
Set 4:
2 Hang Snatch Snatch + 1 Overhead Squat@150# (68 kg)
Based off of a 200# Snatch
Metcon (Time)
5 Rounds
16/13 Calorie Air Bike
12 GHDs (Or V-Ups)
9 Dumbbell Step Ups (35s/25s)(20/16)