Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pass Throughs
10 Dynamic Squat Stretches
-into-
8:00 AMRAP
25ft Lizard Crawl
5 Roll and Reach
3 PVC Snatch Push Press + Snatch Balance
3 PVC Snatch Sots Press
2. Strength
Skill Focus (Snatch Balance / Sots Press)
– Snatch Balance (3×3 @ light weight, 50-60%)
– Sots Press from bottom of squat (3×5 with empty bar or light)
– Focus: Speed under the bar and upright stability
3. Workout Prep
2 sets
10 Double Unders
2x50ft Shuttle Run
10ft Handstand Walk (or 1 Wall Walks)
Coaches Notes
Banded Pass Throughs
Dynamic Squat Stretch
Lizard Crawl
Roll and Reach
Snatch Push Press + Snatch Balance
Sots Press
Skill Focus (Snatch Balance / Sots Press)This skill session is designed to reinforce overhead stability and speed under the bar. The snatch balance (3×3 @ 50–60%) allows athletes to practice an aggressive punch and drop into the receiving position while keeping the bar balanced overhead, building confidence in the catch. The Sots press from the bottom of the squat (3×5 with empty bar or very light weight) emphasizes upright posture and shoulder strength, reinforcing the ability to stay stable in the bottom of the snatch. Athletes should treat these as skill primers rather than strength pieces, moving with intention and control. The goal is sharp mechanics and confident positioning, not heavy loading.
Scaling and Alternatives: If athletes struggle with overhead mobility, replace the snatch balance with tall snatches or drop snatches from the rack at lighter loads. For the Sots press, athletes who lack overhead stability can use a PVC pipe or dowel to focus on mechanics, or substitute pause overhead squats to emphasize the same upright torso control.
Snatch Balance (Skill Focus (Snatch Balance / Sots Press)
– Snatch Balance (3×3 @ light weight, 50-60%)
– Sotts Press from bottom of squat (3×5 with empty bar or light)
– Focus: Speed under the bar and upright stability)
How to approach the lifts
Snatch Balance (3×3 @ light weight, 50–60%)
Setup: Start with the bar on your back in a snatch grip, feet about hip-width. Engage the core and brace before initiating the dip.
Execution: Perform a shallow dip and drive, then press under aggressively, punching the bar overhead as you drop into a full squat. Stabilize in the catch before standing tall.
Approach: Keep the weight light (50–60% of snatch 1RM) and focus on speed under the bar rather than load. Rest 60–90 seconds between sets.
Cue Focus: “Punch under, not up.” – “Fast feet, strong lockout.” – “Catch low, stabilize high.”
Note: This drill improves speed into the bottom position, confidence in the overhead squat, and precision in footwork.
Sots Press from Bottom of Squat (3×5, empty bar or light weight)
Setup: Start in a deep front squat position with the bar in a solid front rack, elbows high, chest tall. Feet set in your squat stance with snatch grip.
Execution: From the bottom of the squat, press the barbell overhead into a stable locked-out position, then lower back to the back rack while staying in the squat.
Approach: Use an empty bar or very light load. The goal is mobility, stability, and reinforcing upright posture in the squat, not heavy pressing strength. Rest 60–90 seconds between sets.
Cue Focus: “Keep chest tall.” – “Press straight up.” – “Lock ribs down, don’t overarch.”
Note: This drill builds strength and stability in the overhead squat position while reinforcing mobility and posture under load. It directly supports confidence and balance in both the snatch and jerk receiving positions.
Example Sets
Set 1:
3 Snatch Balance @ 100# (45 kg)
-rest 60–90 seconds-
Set 2:
3 Snatch Balance @ 100# (45 kg)
-rest 60–90 seconds-
Set 3:
3 Snatch Balance @ 120# (54 kg)
Based off a 200# 1RM
-into-
Set 1:
5 Sots Press (empty bar–light)
-rest 60–90 seconds-
Set 2:
5 Sots Press (empty bar–light)
-rest 60–90 seconds-
Set 3:
5 Sots Press (empty bar–light)
Zots Press (3 sets
5 Sots Press)
Metcon (6 Rounds for time)
Every 3:00 (6 sets)
35 Double Unders
4x50ft Shuttle Run
25ft Handstand Walk (or 2 Wall Walks)