Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30-second Row
10 Banded Pass Through
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Push press (light)
3 Back Squats (3-second Pause/ empty bar)
2. Strength
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
3. Workout Prep
3 sets:
2 Thrusters (build in weight)
100m Row (build in pace)
Coaches Notes
Banded Pass Throughs
Banded Good Mornings
Dynamic Squat Stretch
Lizard Crawl
Dumbbell Push Press
Back Squat
Back Squat (Wave 2: 5-3-1, 5-3-1 @ 72–82–88%, then back to 77–82–88%)
This wave of back squats builds on the foundation from Week 1 by adding slightly heavier percentages while reinforcing power out of the hole. The 5-3-1 structure, repeated twice, provides opportunities to work through different rep ranges while maintaining consistent posture and bar speed. Athletes should focus on bracing tightly at the top, controlling the descent, and driving through the mid-foot on the ascent. The wave design allows athletes to lift heavy without overreaching, while building confidence under challenging weights. Rest 1–2 minutes between the heavier sets to maintain quality and intent.
Post: 3 Sets of 10 DB Reverse Fly
The dumbbell reverse fly complements the squat by strengthening the rear delts and upper back, which support posture and shoulder health. Athletes should lean slightly forward at the hips with a flat back, then raise the dumbbells outward with a soft elbow bend until they reach shoulder height, lowering under control. The movement should be strict and deliberate, avoid swinging or shrugging. If dumbbells aren’t available, band pull-aparts or cable rear delt flys can serve as alternatives. For newer athletes, lighter loads or fewer reps can be used to focus on developing proper form and shoulder control.
Back Squat (Weightlifting Variable Reps & Sets)
How to approach the lifts
Back Squat (Wave 2: 5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%)
Setup: Position the bar across the upper traps with hands just outside the shoulders. Feet should be slightly wider than hip-width with toes turned slightly out. Brace your core and keep the chest tall before initiating the squat.
Execution: Squat down under control until hips are below parallel, keeping the knees tracking over the toes. Drive aggressively out of the hole, maintaining tension through the midline and an upright chest. Fully extend the hips and knees at the top before resetting.
Approach: Use the wave format to gradually build intensity while reinforcing strong movement patterns. Focus on bar speed and posture across all sets rather than chasing max effort. Rest 2–3 minutes between heavy sets to allow recovery.
Cue Focus: “Brace and stay tall.” – “Push the floor away.” – “Explode out of the bottom.”
Note: The wave structure increases both exposure to heavier weights and total volume without overreaching. This reinforces confidence under load while developing consistent power out of the hole.
Post: 3 Sets of 10 DB Reverse Fly (Seated)
Setup: Dumbbells held in a neutral grip. Lean slightly forward at the hips while keeping a flat back and core braced.
Execution: With a slight bend in the elbows, raise the dumbbells out to the sides until they are at shoulder height. Lower slowly under control without letting the shoulders roll forward.
Approach: Use light to moderate weights that allow strict control across all 10 reps. Rest 60–90 seconds between sets. Prioritize quality movement and scapular retraction over load.
Cue Focus: “Squeeze the shoulder blades.” – “Control the return.” – “Keep chest tall and core tight.”
Note: This accessory builds rear delt and upper back strength, improving posture, scapular stability, and shoulder health. If dumbbells are not available, band pull-aparts or cable rear delt flys can be substituted.
Example Sets
Set 1:
5 Back Squats @ 290# (132 kg)
-rest 60–90 seconds-
Set 2:
3 Back Squats @ 330# (150 kg)
-rest 60–90 seconds-
Set 3:
1 Back Squat @ 350# (159kg)
-rest 60–90 seconds-
Set 4:
5 Back Squats @ 290# (132 kg)
-rest 60–90 seconds-
Set 5:
3 Back Squats @ 330# (150 kg)
-rest 60–90 seconds-
Set 6:
1 Back Squat @ 350# (159 kg)
Based off a 400# 1RM
Post:
Set 1:
10 DB Reverse Fly
-rest 60 seconds –
Set 2:
10 DB Reverse Fly
-rest 60 seconds –
Set 3:
10 DB Reverse Fly
Reverse Dumbbell Fly (3 sets
10 DB Reverse Fly)
Metcon (5 Rounds for time)
Every 2:30 (5 sets)
7 Thrusters (95/65)
200/175m Row