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
5 sets
5 Deadlift 5×5 @ 75% + 3 Broad Jumps
– Complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
5/4 Calorie Air Bike (each)
2 Synchro Burpee to Bar
Coaches Notes
Banded Good Mornings
Deadbug
Roll and Reach
Single Arm Dumbbell Suitcase Deadlift
Tuck Jump Explanation
Strength Overview:
Deadlift (5 sets
5 Deadlift 5×5 @ 75% + 3 Broad Jumps
– Complete 1 set every 1:30-2:00-)
How to approach the lifts
Deadlift
Setup: Feet hip-width apart, hands just outside the knees, bar close to shins, brace hard through the core.
Execution: Take a deep stomach breath. Pull with control off the floor, drive through the legs first, then extend hips. Avoid jerking or yanking the bar. Touch and go reps.
Approach: Approach: Gradually build up during warm up sets. Once a set is completed, begin next movement within 10-15 seconds.
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. Continue jumping forward after reseting or restart back at the original starting line.
Approach: These are superset with the deadlift sets. Perform 3 reps after each squat attempt. Record your total distance each set (3 jumps = Total)
Substitute: 4 Kneeling Med Ball Throws (20/14) for athletes who are not comfortable with jumping.**
Example Sets
Set 1:
5 Deadlifts @225#
3 Broad Jumps
-rest 60-90 seconds-
Set 2:
5 Deadlifts @225#
3 Broad Jumps
-rest 60-90 seconds-
Set 3:
5 Deadlifts @225#
3 Broad Jumps
-rest 60-90 seconds-
Set 4:
5 Deadlifts @225#
3 Broad Jumps
-rest 60-90 seconds-
Set 5:
5 Deadlifts @225#
3 Broad Jumps
Based off of a 300# Deadlift
Broad Jump (Distance)
Record Best set Total Distance (Best 3 Jumps Total)
Metcon (Time)
Teams of 2
4 Rounds
32/24 Calorie Air Bike
15 Synchro Burpee to Bar (6in)