Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pass Throughs
5 Worlds Greatest Stretch (each)
-into-
7:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Squat Snatch
(PVC–Empty Barbell)
2. Strength
Snatch: Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 8 Bent-over Barbell Rows
3. Workout Prep
3 set:
50ft Run (build in pace)
3 Power Snatch (build in weight)
Coaches Notes
Banded Pass Throughs
World’s Greatest Stretch
Snatch Deadlift
High Hang Muscle Snatch
Snatch Grip Push Press
Overhead Squat
Slow Motion Snatch
Snatch (Snatch: Build to a 1RM in 5-6 working sets (12:00-15:00)
Post: 3 sets of 8 Bent-over Barbell Rows)
How to approach the lifts
Snatch 1RM Test
Setup: Feet hip-width, hands wide (snatch grip), bar at the base of the hips; shoulders over the bar, core tight, lats engaged.
Execution: Smooth pull off the floor, aggressive extension at the hips, punch under the bar, and catch in a full overhead squat.
Approach: Start with triples and doubles at light weight, then transition to singles above 75%. Build gradually, resting 2–3 minutes between heavier attempts. Focus on consistency and precision over chasing a max.
Cue Focus: Drive through the legs, keep the bar close, and commit to the catch position. Misses often come from hesitation or poor pull timing.
Note: Record your best successful lift. Keep all lifts technically sound with no pressing out or unstable catches.
Post: 3 Sets of 8 Bent-over Barbell Rows
Setup: Stand with feet hip-width apart, grip barbell with hands just outside shoulder-width. Hinge forward at the hips until torso is almost parallel to the ground, maintaining a neutral spine.
Execution: Pull the barbell towards the lower ribs while keeping elbows close to the body. Lower under control without letting shoulders round.
Approach: Use a weight that allows all reps to be strict. Rest 60–90 seconds between sets.
Key Focus Points: Brace the core, maintain flat back, control the eccentric, and avoid using momentum to lift the bar.
Example Sets
Set 1:
1 Snatch @135# (60 kg)
-rest 60-90 seconds-
Set 2:
1 Snatch @155# (70 kg)
-rest 60-90 seconds-
Set 3:
1 Snatch @175# (80 kg)
-rest 60-90 seconds-
Set 4:
1 Snatch @185# (85 kg)
-rest 60-90 seconds-
Set 5:
1 Snatch @195# (90 kg)
-rest 60-90 seconds-
Set 6:
1 Snatch @205# (92.5 kg)
Post:
Set 1:
8 Bent Over Barbell Rows @75#
-rest 60-90 seconds-
Set 2:
8 Bent Over Barbell Rows @75#
-rest 60-90 seconds-
Set 3:
8 Bent Over Barbell Rows @75#
Bent Over Barbell Row (3 sets of 8 Bent-over Barbell Rows)
*Rest 1:00-1:30 b/t sets
Focus: With a double overhand grip, deadlift bar to waist and then lower to a hang position (right above the knees) to start each set. Aim to pull with the elbows (rather than the hands) and bringing the bar to the hips (do not pull high towards the upper abdomen). Focus on getting a strong back contraction with each rep. Minimize the amount of kipping used between reps and feel the stretch in the lats/upper back when lowering the bar back to the hang position with each rep.
Metcon (Time)
5 Rounds
200ft Run
6 Power Snatches (95/65)