Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up + Skill Transfer:
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80%)
-complete a set every 2:00-
3. Workout Prep
3 sets:
4 Back Rack Walking Lunges (build in weight)
2 Box Jump Overs (build in height)
10-second Ski Erf (or Row)
Coaches Notes
Coach B Coaching Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Squat Clean + Front Squat + Jerk (4 sets
1 Squat Clean + 1 Front Squat + 1 Push Jerk (4×3 @ 80%)
-complete a set every 1:30-2:00-)
How to approach the lifts
Setup – Clean: Feet hip-width, grip just outside shoulders. Bar close to shins, back flat, chest up, and core braced.
Execution – Clean: Smooth pull from floor to mid-thigh, then accelerate through hips. Pull under the bar and catch in a full squat.
Execution – Front Squat: After standing from the clean, descend into a controlled front squat, maintaining high elbows and upright posture.
Execution – Push Jerk: After standing, reset feet. Dip and drive straight down and up, then punch under the bar into a 2in dip athletic stance (squat stance).
Approach: Focus on rhythm and technique through the complex. Perform all three components with control. Rest 2–3 minutes between sets.
Coaching Focus: Maintain posture and tension through transitions. Keep the bar close, drive aggressively in the jerk, and recover under control.
Example Sets
Set 1:
1 Squat Clean + 1 Front Squat + 1 Push Jerk @160#
-rest 60-90 seconds-
Set 2:
1 Squat Clean + 1 Front Squat + 1 Push Jerk @160#
-rest 60-90 seconds-
Set 3:
1 Squat Clean + 1 Front Squat + 1 Push Jerk @160#
-rest 60-90 seconds-
Set 4:
1 Squat Clean + 1 Front Squat + 1 Push Jerk @160#
Based off a 200# Clean and Jerk
Metcon (Distance)
15:00 AMRAP
12-10-8-6-4
Back Rack Walking Lunge (95/65)
Box Jump Over (24/20)
-into-
Max Distance Ski (Or Row)