Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Jump Rope
-into-
8:00 AMRAP
10 Banded Good Mornings
10 Deadbugs
5 Roll and Reach
10 Suitcase Deadlifts (each)
10 Skater Jumps
2. Strength
2 sets
1 Deadlift @95% + 4 Bounding Jumps
-complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
10ft Dumbbell Walking Lunge (build in weight)
2 Burpee Box Get Overs (build in height)
Coaches Notes
Single Unders
Banded Good Mornings
Deadbug
Roll and Reach
Single Arm Dumbbell Suitcase Deadlift
Skater Side Jumps
Deadlift (2 sets
1 Deadlift @95% + 4 Bounding 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.
Bounding x4
Setup: Use a flat open area. Stand with feet hip-width apart, in an athletic position.
Execution: Perform long, powerful horizontal jumps in succession without stopping between reps, emphasizing quick ground contact and full hip extension.
Approach: Focus on explosiveness, not just distance. Rest 60 seconds + between sets to maintain power output. Use bounding to train speed and extension after heavy pulls. These are superset with the deadlifts sets. Perform 4 reps after each set.
Substitute: 4 Kneeling Med Ball Throws (20/14) for athletes who are not comfortable with jumping.
Example Sets
Set 1:
1 Deadlift @285# (130 kg)
4 Bounding Jumps
-rest 2:00-
Set 2:
1 Deadlift @285# (130 kg)
4 Bounding Jumps
Based off of a 300# Deadlift
Bounding Jump (Distance)
4 sets of 4 bounding jumps. Record furthest distance.
2 sets of 4 bounding jumps. Record furthest set.
(Distance is the total distance of the 4 jumps together)
Metcon (Time)
5 Rounds
50ft Dumbbell Walking Lunge (35s/25s)
4 Burpee Box Get Overs (48/40)(Or 8 Burpee Box Get Overs (30/24)