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
15:00 to Find
1RM Clean and Jerk (build across sets)
3. Workout Prep
2 sets:
4 Wall Balls
4 Sit Ups
2 Clean and Jerks (build in weight)
Coaches Notes
Coach B Coaching Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Strength Overview:
Athletes will establish a 1RM Clean and Jerk. This is meant to be a squat clean, but adjust to power if needed. Athletes can continue to build as long as they can demonstrate sound form during attempts. Athletes should ensure they load the hips and drive with their legs to be as efficient as possible and avoid excess strain on their lower back. Lats should remain engaged, and knuckles should stay pointed at the floor during the pulling phases to keep the bar as close as possible to the body. Feet should transition from the jumping position to the landing position to optimize power efficiency and achieve the strongest receiving position. When attempting the jerk, athletes can reset their foot position or maintain a slightly wider stance with their feet to help keep their chest up during the dip and prevent their heels from coming off the floor. Cue athletes to breathe out while pressing to engage their core and assist in overhead stability. Athletes can perform a push press, push jerk, or split jerk. Ensure that lifting areas are clear of loose items and spare weight plates/equipment.
Clean and Jerk (Clean & Jerk 1×1
15:00 to Find
1RM Clean and Jerk (build across sets))
How to approach the lifts
Clean & Jerk 1RM Test
Setup: Feet hip-width under the bar, grip just outside the shoulders; back tight, chest up, and weight balanced mid-foot.
Execution – Clean: Smooth first pull off the floor, accelerate through the hips, and pull under into a full front squat. Stand to complete the clean.
Execution – Jerk: Reset feet and hands, dip vertically with a tall chest, then drive the bar overhead and drop under into a split or power position. Recover by stepping feet together.
Approach: Start with light triples/doubles, then transition to singles around 75–80%. Gradually build, resting 2–3 minutes between heavy attempts. Focus on clean catch position and confident overhead lockout.
Cue Focus: Stay tight off the floor, keep the bar close, and commit aggressively under both lifts.
Note: Record your best technically sound lift. Avoid pressing out or soft footwork, prioritize quality execution.
Example Sets
Set 1:
1 Clean and Jerk @135# (60 kg)
-rest 60-90 seconds-
Set 2:
1 Clean and Jerk @155# (70 kg)
-rest 60-90 seconds-
Set 3:
1 Clean and Jerk @175# (80 kg)
-rest 60-90 seconds-
Set 4:
1 Clean and Jerk @185# (85 kg)
-rest 60-90 seconds-
Set 5:
1 Clean and Jerk @195# (90 kg)
-rest 60-90 seconds-
Set 6:
1 Clean and Jerk @205# (95 kg)
Metcon (4 Rounds for time)
4 sets (1 set every 5:00)
20 Wall Balls (14/10)
14/11 Calorie Bike Erg (or 10/8 Calorie Air Bike)
8 Clean and Jerk (95/65) (all singles)