Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Box Step Up
2 Box Jumps
10 Deadbugs
3 Front Squats (empty bar)
2. Strength
15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets)
3. Workout Prep
2 sets:
5/4 Calorie Row
2 Box Jump Overs
4 Sit Ups
Coaches Notes
Mayhem Hip Halo Activation
Box Step Up
Box Jump
Deadbug
Front Squats
Strength Overview:
Athletes will have 15 minutes to find a 1RM Front Squat and a max height box jump. For squats, the barbell will be taken from the rig. The majority of athletes will keep a loose fingertip grip on the barbell while in the rack position. If needed due to mobility, athletes can let 1-2 fingers slip out of the front rack to aid in comfort, but should take this as a sign that they should consistently be working on front rack mobility outside of metcons. Elbows should stay high during the entirety of the lift, and athletes can think about “chasing the elbows” out of the squat to keep them elevated. Taking a deep breath in at the top and breathing out as you come out of the squat will assist with stability and core engagement. If an athlete is unable to perform a front squat, allow them to modify to a back squat or a goblet squat.
For the box jump attempt, ensure that athletes are using stable boxes (soft boxes should have all anchors securely latched, and possibly someone bracing the back side), and hard boxes should be braced against an anchor if stacked on each other. Ensure that the area around the box is clear in case a rep is missed and an athlete falls to the side of the box. For athletes who are intimidated by jumping, allow them to accumulate reps at a “non-intimidating” height. Perform these exercises between or after front squat sets. Substitute Wall Ball Toss (20/14) for athletes who are not comfortable with jumping.
Wall Ball Toss
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Front Squat (15:00 to Find
1RM Front Squat + Max Height Box Jump (build across sets))
How to approach the lifts
Front Squat 1RM Test
Setup: Feet shoulder-width apart, bar resting on the front delts with elbows high and core braced.
Execution: Keep chest tall, hips tracking straight down, and drive out of the bottom with an upright torso.
Approach: Gradually build over 4–5 sets. Start light, then progress to singles above 80%. Take 2–3 attempts at a true 1RM. Rest 1-2 minutes between heavy lifts.
Max Height 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.
Approach: These are superset with the front squat sets. Perform 1 rep after each squat attempt. Begin with 3–4 warm-up sets early on and gradually build.
Example Sets
Set 1:
1 Front Squats @135# (60 kg)
1 Box Jump @20”
-rest 60-90 seconds-
Set 2:
1 Front Squats @155# (70 kg)
1 Box Jump @24”
-rest 60-90 seconds-
Set 3:
1 Front Squats @175# (80 kg)
1 Box Jump @30”
-rest 60-90 seconds-
Set 4:
1 Front Squats @190# (85 kg)
1 Box Jump @36”
-rest 60-90 seconds-
Set 5:
1 Front Squats @200# (90 kg)
1 Box Jump @40”
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Max Height Box Jump (Distance)
Max Height Box Jump
Box Jump: Max Height
Metcon (AMRAP – Rounds and Reps)
4 Sets:
5:00 AMRAP
10/8 Calorie Row
10 Box Jump Overs (24/20)
10 Sit Ups
-rest 1:00 between sets-