Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
6:00 AMRAP
20 Single Unders
3 Inchworms
10 Banded Good Mornings
10 Walking Lunge Steps
5 Crush Grip Strict Press
2. Strength
Split Jerk Footwork Drill (3×5 each side)
Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
-Focus: Stability, timing, and crisp foot transition-
3. Workout Prep
2 sets
1 Wall Walk
3 Single Arm Dumbbell Shoulder to Overhead (each, build in weight)
5 Crossover Singles
3 Toes to Bar
Coaches Notes
Banded 7s
Single Unders
Crossovers – Single Under
Inchworm to Pushup
Banded Good Mornings
Bodyweight Walking Lunge
Crush Grip Dumbbell Strict Press
Jerk Dip + Pause Jerk (Warm Up: Split Jerk Footwork Drill (3×5 each side)
-into-
Strength: Jerk Dip + Pause Jerk (3×2 @ light weight, 40-50%)
Focus: Stability, timing, and crisp foot transition)
How to approach the lifts
Skill – Split Jerk Footwork Drill (3×5)
Additional Footwork Detail: In the catch, the front foot should land flat with the shin vertical or slightly angled forward, and the back foot should land on the ball of the foot with the heel up and knee slightly bent. The barbell should stay stacked directly over the shoulders and hips for balance and stability.
Setup: Stand tall with barbell in front rack or PVC pipe; feet start in jumping position.
Execution: Step quickly into split stance, ensuring proper front and back foot alignment. Alternate lead legs each rep to train both sides evenly. Reset fully before the next repetition.
Approach: Focus on identical foot placement each rep; film for feedback if possible.
Key Focus Points: Upright torso, stable front knee, back heel off the ground, barbell stacked over shoulders and hips, and even weight distribution between front and back legs.
Skill – Jerk Dip + Pause Jerk (3×2 @ light weight, 40–50%)
Setup: Barbell in front rack with elbows slightly down; feet under hips.
Execution: Controlled dip with vertical torso, pause for 2 seconds, then drive bar overhead into split position.
Approach: Use light loads to reinforce timing and speed; rest 60–90 seconds between sets.
Key Focus Points: Balance in the dip, aggressive drive, crisp foot transition, and barbell stacked directly over the shoulders and hips in the catch.
Notes: Absorb the bar and reset after each jerk. Athletes should lead with whatever foot they feel comfortable with.
Example Sets
Set 1:
5 reps each side (bodyweight)
-rest 60–90 seconds-
Set 2:
5 reps each side (bodyweight)
-rest 60–90 seconds-
Set 3:
5 reps each side (bodyweight)
-into-
Set 1:
Jerk Dip + Pause Jerk + Jerk Dip + Pause Jerk @ 40% of 1RM Jerk
-rest 60–90 seconds-
Set 2:
Jerk Dip + Pause Jerk + Jerk Dip + Pause Jerk @ 45% of 1RM Jerk
-rest 60–90 seconds-
Set 3:
Jerk Dip + Pause Jerk + Jerk Dip + Pause Jerk @ 50% of 1RM Jerk
Metcon (Time)
10 Wall Walks
10 Dumbbell Shoulder-to-Overhead
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder-to-Overhead
30 Double Unders
30 Toes to Bar
30 Double Unders
10 Dumbbell Shoulder-to-Overhead
(50/35)