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 Single Arm Dumbbell Bench (each)
3 Push Press (empty bar)
3 Front Squats (empty bar)
2. Strength
6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-
3. Workout Prep
3 sets:
3 Bench Press (build in weight)
3 GHDs
Coaches Notes
Mayhem Hip Halo Activation
Box Step Up
Box Jump
Deadbug
Single Arm Dumbbell Bench
Push Press
Front Squats
Front Squat (6 sets
3 Front Squat @78% + 5 Seated Box Jumps (moderate-high height)
-complete 1 set every 1:30-2:00-)
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.
Seated Box Jumps x5
Setup: Sit tall on a stable surface (stack of plates or a low box), feet flat on the ground, knees at 90 degrees or slightly appove. A higher box should be set 2–3 feet away (Arms length).
Execution: Explosively jump from the seated position onto the box, focusing on vertical power and minimizing arm swing.
Approach: Use a moderate-high height that challenges your explosiveness but allows for confident landings. Rest 60–90 seconds between sets to ensure maximal effort each jump. These are superset with the front squat sets. Perform 5 reps after each set.
Substitute: 5 Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.
Example Sets
Set 1:
3 Front Squats @235# (107.5 kg)
5 Seated Box Jumps @24”
-rest 60-90 seconds-
Set 2:
3 Front Squats @235# (107.5 kg)
5 Seated Box Jumps @24”
-rest 60-90 seconds-
Set 3:
3 Front Squats @235# (107.5 kg)
5 Seated Box Jumps @24”
-rest 60-90 seconds-
Set 4:
3 Front Squats @235# (107.5 kg)
5 Seated Box Jumps @24”
Set 5:
3 Front Squats @235# (107.5 kg)
5 Seated Box Jumps @24”
-rest 60-90 seconds-
Set 6:
3 Front Squats @235# (107.5 kg)
5 Seated Box Jumps @24”
Based off of a 300# Front Squat (135 kg)
Seated Box Jump (Distance)
4 sets of 5 Seated Box Jumps (moderate-high height). Record max height.
Metcon (Time)
For Time
1:00 AMRAP
8 Bench Press (95/65)
AMRAP GHDs in the remaining time until you get to 60 reps
(Or 80 V-Ups)
-rest 1:00 between sets-