Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
3 Kip Swings + 2 Pull Ups
2. Strength
Deadlift (Wave 1):
Deficit Deadlift (2-3in)
2 sets:
3 @70%
2 @80%
1 @85%
Post: 3 sets of 10 Incline Dumbbell Bench Press
3. Workout Prep
2 sets:
4/3 Calorie Air Bike
2 Toes to Bar
2 Pull Ups
2 Chest to Bar
Coaches Notes
Dynamic Squat Stretch
Deadbug
Glute Bridges
Inchworm to Pushup
Single Arm Dumbbell Suitcase Deadlift
Beat Swing
Kipping Pull Up
Deadlift (Wave 1): Deficit Deadlift (2–3in) 3-2-1, 3-2-1 @ 70–80–85%, then repeat. This session emphasizes pulling strength from a mechanical disadvantage, forcing athletes to stay tight and powerful off the floor. By working from a deficit, the hamstrings, glutes, and lower back are taxed more heavily, leading to stronger initial drive in the deadlift and Olympic lifts. The wave format allows for building intensity across sets while reinforcing consistent bar speed and posture. Athletes should approach each rep with maximal focus on maintaining a braced core and driving through the legs first rather than yanking with the back. This is not just about moving heavy weight but about reinforcing precision and efficiency from the ground up.
Post: 3 sets of 10 Incline Dumbbell Bench Press. The incline dumbbell bench press is used here as an antagonist movement to balance the heavy pulling of the deadlift. It builds pressing strength through the shoulders and upper chest, supporting stability in jerks and overhead positions. Athletes should focus on a controlled eccentric and powerful press without flaring the elbows excessively. If dumbbells aren’t available, a barbell incline bench press, push-ups with feet elevated, or landmine presses can be substituted. For athletes unable to press overhead due to mobility limitations, floor press is a strong alternative that still develops pressing strength while keeping the shoulders safe.
Deficit Deadlift (Weightlifting Variable Reps & Sets)
Perform deficit deadlifts on a 2-inch riser
How to approach the lifts
Deficit Deadlift (2–3 in) – Wave 1: 3-2-1, 3-2-1 @ 70–80–85%, then repeat
Setup: Stand on 2–3 inch risers or plates to increase the pulling range. Feet hip-width, bar over midfoot, lats engaged, and brace hard before the pull.
Execution: Push through the floor with constant tension, maintaining a neutral spine. Bar stays close, hips and shoulders rise together until lockout. Control the descent back to the deficit position.
Approach: Use the wave loading to build progressively—start lighter on the first wave (70–80–85%), then repeat at slightly heavier loading if moving well. Rest 2–3 minutes between heavy singles. Focus on quality positioning out of the bottom rather than chasing a max.
Cue Focus: “Push the floor away.” – “Brace and keep the bar close.” – “Stay patient off the floor.”
Note: Pulling from a deficit strengthens the initial phase of the deadlift, reinforcing speed and power “out of the hole.” Maintain posture and avoid rushing the bar off the ground.
Post: 3 Sets of 10 Incline Dumbbell Bench Press
Setup: Lie on a bench set at 30–45 degrees with dumbbells held at chest height, palms facing forward or neutral. Feet planted firmly on the ground.
Execution: Press dumbbells upward until arms are fully extended, then lower under control until elbows reach just below 90 degrees. Avoid bouncing or collapsing the chest.
Approach: Choose a weight that allows 10 clean reps while maintaining strict control. Rest 60–90 seconds between sets.
Cue Focus: “Press up and back.” – “Control the eccentric.” – “Keep shoulders pinned.”
Note: This antagonist accessory balances the pulling demands of the deadlift with upper body pressing strength. If no incline bench is available, substitute with flat dumbbell bench or push-ups with elevated feet.
Example Sets
Set 1:
3 Deficit Deadlifts @ 280# (127 kg)
-rest 60–90 seconds-
Set 2:
2 Deficit Deadlifts @ 320# (145 kg)
-rest 60–90 seconds-
Set 3:
1 Deficit Deadlift @ 340# (154 kg)
-rest 60–90 seconds-
Set 4:
3 Deficit Deadlifts @ 300# (136 kg)
-rest 60–90 seconds-
Set 5:
2 Deficit Deadlifts @ 320# (145 kg)
-rest 60–90 seconds-
Set 6:
1 Deficit Deadlift @ 340# (154 kg)
Based off a 400# 1RM
Post:
Set 1:
10 Incline Dumbbell Bench Press
-rest 60–90 seconds-
Set 2:
10 Incline Dumbbell Bench Press
-rest 60–90 seconds-
Set 3:
10 Incline Dumbbell Bench Press
Dumbbell Incline Bench Press (3 sets:
10 Incline Dumbbell Bench Press)
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
10/8 Calorie Air Bike
4 Toes to Bar
3 Pull Ups
2 Chest to Bar