Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Ski/Bike (alternate rounds)
5 Scap Pull-ups
3 Kipping Pull Ups
10 Glute bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 5-8 Weighted Pull-ups (or challenging banded strict)
3. Workout Prep
Set 1:
5/4 Calorie Ski
3 Chest to Bar
2 Burpee Box Jump Overs
Set 2:
5/4 Calorie Bike Erg
2 Bar Muscle Ups
2 Burpee Box Jump Overs
Coaches Notes
Mayhem Hip Halo Activation
Scap Pull Ups
Kipping Pull Up
Glute Bridges
Box Step Up
Back Squat
Back Squat (Back Squat: Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 5-8 Weighted Pull-ups (or challenging banded strict))
How to approach the lifts
Back Squat: Build to a 1RM in 5–6 Working Sets
Setup: Position the barbell just below shoulder height, hands slightly wider than shoulder-width, feet shoulder-width apart, toes slightly turned out.
Execution: Unrack the bar with a tight upper back and braced core, descend under control into full depth, and drive explosively out of the hole.
Approach: Take progressively heavier sets, starting at ~50% and making moderate jumps until reaching challenging singles. Rest 2–4 minutes between heavy attempts.
Key Focus Points: Maintain an upright torso, push knees out, and keep the midline braced throughout.
Post: 3 Sets of 5–8 Weighted Pull-ups (or challenging banded strict)
Setup: Use a weight belt or dumbbell between feet for added load if possible. Use a shoulder-width overhand (pronated) grip for maximum lat engagement.
Execution: Start from a dead hang, engage lats before pulling, bring chin over bar with control, and lower slowly.
Approach: Choose a load or band tension that allows for all reps with strict form; rest 90 seconds between sets.
Key Focus Points: Keep shoulders packed, avoid kipping, and maintain tension through the midline.
Example Sets
Set 1:
1 Back Squat @ 315# (143 kg)
-rest 60–90 seconds-
Set 2:
1 Back Squat @ 365# (166 kg)
-rest 60–90 seconds-
Set 3:
1 Back Squat @ 405# (184 kg)
-rest 60–90 seconds-
Set 4:
1 Back Squat @ 435# (197 kg)
-rest 60–90 seconds-
Set 5:
1 Back Squat @ 455# (206 kg)
-rest 60–90 seconds-
Set 6:
1 Back Squat @ 475# (215 kg)
Post:
Set 1:
5-8 Weighted Pull-ups @ 40#
-rest 60–90 seconds-
Set 2:
5-8 Weighted Pull-ups @ 40#
-rest 60–90 seconds-
Set 3:
5-8 Weighted Pull-ups @ 40#
Strict Weighted Pull Up (3 sets of 5-8 Weighted Pull-ups (or challenging banded strict))
Metcon (2 Rounds for time)
30/24 Calorie Ski (or Row)
20 Chest to Bar
24 Burpee Box Jump Overs (20)
@10:00
30/24 Calorie Bike Erg (or Air Bike)
20 Chest to Bar
24 Burpee Box Jump Overs (20)