Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Jump Rope
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
2. Strength
Deadlift (Wave 2):
Tempo Deadlift (3s down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
3. Workout Prep
2 sets:
10 Double Unders
4 Abmat Sit ups
Coaches Notes
Single Unders
Dynamic Squat Stretch
Deadbug
Glute Bridges
Inchworm to Pushup
Single Arm Dumbbell Suitcase Deadlift
Deadlift (Wave 2: Tempo Deadlift 3s down – 5-3-1, 5-3-1 @ 72–82–88%)
This wave of tempo deadlifts is designed to build control, strength, and positional awareness by slowing down the eccentric phase. Athletes lower the bar with a strict 3-second descent, reinforcing tightness and improving strength through the full range of motion. The 5-3-1 structure, repeated twice, allows athletes to work at heavier percentages while prioritizing form and patience. Focus on bracing the core, keeping the bar close, and staying balanced over the mid-foot during the entire pull. Rest 1–2 minutes between heavier sets to preserve quality.
**Post: Gymnastic Pressing
Deadlift (Weightlifting Variable Reps & Sets)
How to approach the lifts
Deadlift (Wave 2: Tempo Deadlift 3s down – 5-3-1, 5-3-1 @ 72–82–88%)
Setup: Stand with feet hip-width apart, bar over the midfoot, and grip just outside the legs. Brace the core, engage the lats, and set the back neutral before initiating the pull. Elevate the chest slightly to keep the bar path vertical.
Execution: Pull smoothly off the floor, then lower the bar with a strict 3-second tempo on the descent, maintaining tension and posture. Keep the bar close to the shins and thighs throughout. Reset before each rep.
Approach: The wave loading builds intensity while emphasizing control in the eccentric phase. Focus on patience and bar control instead of speed, using the descent to reinforce positional strength. Rest 2–3 minutes between heavy sets to maintain quality.
Cue Focus: “Brace and stay tight.”, “Control the descent.” – “Keep bar close, push through the floor.”
Note: The tempo builds awareness in the hinge and strengthens weak points in the pull. This improves overall deadlift strength and carryover into Olympic lifts by reinforcing tightness and bar control.
Post: 3 Sets of 12 Barbell Overhead Press (moderate weight)
Setup: Stand with feet under hips, barbell at shoulder height in a front rack position with elbows slightly forward. Grip should be just outside the shoulders.
Execution: Press the bar overhead to full lockout, keeping ribs down and torso stable. Lower under control back to the starting position without bouncing.
Approach: Select a moderate weight that allows for 12 smooth, strict reps without leaning back. Rest 60–90 seconds between sets. Prioritize overhead stability and shoulder endurance over load.
Cue Focus: “Press tall.” – “Lock ribs down.” – “Control every rep.”
Note: Strengthens shoulders, triceps, and core to support jerk lockouts and overhead stability. If a barbell is not available, substitute with dumbbell strict press, landmine press, or handstand push-ups depending on athlete ability.
Example Sets
Set 1:
5 Tempo Deadlifts @ 290# (132 kg)
-rest 60–90 seconds-
Set 2:
3 Tempo Deadlifts @ 330# (150 kg)
-rest 60–90 seconds-
Set 3:
1 Tempo Deadlift @ 350# (159 kg)
-rest 60–90 seconds-
Set 4:
5 Tempo Deadlifts @ 290# (132 kg)
-rest 60–90 seconds-
Set 5:
3 Tempo Deadlifts @ 330# (150 kg)
-rest 60–90 seconds-
Set 6:
1 Tempo Deadlift @ 350# (159 kg)
Based off a 400# 1RM
Gymnastics
Gymnastics – Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement
Scoring: Reps
Coaches Notes
**Gymnastics: **During this cycle, we will be working on gymnastic volume and percentage work. Weeks will alternate between pressing and pulling movements through a variety of skills.
Gymnastics Cycle intro video
Today’s Skills:
Level 1: Wall Walk
Wall Walks Cues & Scaling
No Push Up Burpee
Level 2: Kipping Handstand Push Up
No Push Up Burpee
Level 3: Wall Facing Strict Handstand Push Ups
No Push Up Burpee
Metcon (Time)
“Annie 2.0”
80-60-40-20-10
Double Unders
40-30-20-10-5
Abmat Sit Ups