Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
30 Single Unders
5 Box Step Up
2 Box Jumps
10 Deadbugs
10 Sit Ups
3 Front Squats (empty bar)
2. Strength
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-Complete 1 set every 1:30-2:00-
3. Workout Prep
2 sets:
10 Double Unders
5 Air Squats
3 GHD’s
Coaches Notes
Mayhem Hip Halo Activation
Single Unders
Box Step Up
Box Jump
Deadbug
Sit Ups
Front Squats
Front Squat (2 sets
1 Front Squat @93% + 3 Box Jumps (moderate-high)
-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.
Box Jump
Setup: Stand about a foot from the box, feet hip-width, arms extended behind to initiate the swing.
Execution: Load through the hips, swing arms forward, and explode vertically. Tuck knees and land softly with full foot contact on the box. Step or jump down after each rep is completed (NO REBOUNDING!)
Approach: These are superset with the front squat sets. Perform 4 reps after each squat attempt.
Substitute: 5 Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.
Example Sets
Set 1:
1 Front Squat @280# (127kg)
3 Box Jumps @30”
-rest 2:00-
Set 2:
1 Front Squat @280# (127kg)
3 Box Jumps @30”
Based off of a 300# Front Squat
Box Jumps (2 sets
3 Box Jumps)
Metcon (Time)
For Time:
150 Double Unders
60 Air Squats
35 GHDs (Or V-Ups)
60 Air Squats
150 Double Unders