Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
10 Roll and Reach
10 Glute Bridges
8 Box Step Ups
3 Back Squats (empty bar-build across sets)
2. Strength
Back Squat (Wave 3)
3-2-1, 3-2-1 @ 75-85-90%, then back to 80-85-90%
Post: 3 sets of 10 Barbell Rows (supinated grip)
3. Workout Prep
2 sets:
2 Dumbbell Box tep Overs
2 DumbbelL Snatch
10 Double Unders
Coaches Notes
Mayhem Hip Halo Activation
Roll and Reach
Glute Bridges
Box Step Up
Back Squat
Back Squat (Wave 3: 3-2-1, 3-2-1 @ 75–85–90%, then back to 80–85–90%)
This wave of back squats pushes intensity further by moving into heavier percentages while keeping the wave format to reinforce both volume and maximal strength. Athletes perform two waves of 3-2-1, with the second wave allowing slightly heavier exposures if mechanics remain sharp. Focus on bracing tightly at the top, controlling the descent, and accelerating out of the hole with power. These sets are intended to build confidence under near-maximal loads without maxing out. Rest 2–3 minutes between heavy sets for full recovery and bar speed maintenance.
Post: 3 Sets of 10 Barbell Rows (supinated grip)
The supinated grip barbell row strengthens the lats, biceps, and upper back while reinforcing pulling mechanics that carry over into deadlifts and Olympic lifts. Athletes should hinge forward with a flat back, pulling the barbell toward the lower ribs while keeping elbows close and palms facing up. The underhand grip places greater emphasis on the biceps and lower lats. Keep all reps strict, avoiding momentum or torso swing. If a barbell isn’t available, substitute with dumbbell rows (palms facing forward) or band-resisted rows. Newer athletes can reduce load and focus on maintaining a rigid hinge and strict pulling pattern for improved control.
Back Squat (Weightlifting Variable Reps & Sets)
How to approach the lifts
Back Squat (Wave 3: 3-2-1, 3-2-1 @ 75–85–90%, then back to 80–85–90%)
Setup: Position the bar across the upper traps with hands just outside shoulder-width. Feet slightly wider than hip-width with toes turned slightly out. Brace the core and keep chest tall before initiating the squat.
Execution: Descend under control until hips pass below parallel, keeping knees pushed out and chest upright. Drive aggressively through the mid-foot to stand tall, maintaining posture throughout the lift.
Approach: Work through two waves of 3-2-1, increasing intensity with each single. Focus on bar speed and consistency rather than grinding through slow reps. Rest 2–3 minutes between heavy sets to preserve form.
Cue Focus: “Brace and stay tall.” – “Push the floor away.” – “Explode out of the bottom.”
Note: This wave challenges athletes near heavier percentages, reinforcing confidence under load while avoiding failure. Use the second wave as an opportunity to refine technique under pressure.
Post: 3 Sets of 10 Barbell Rows (supinated grip)
Setup: Stand with feet hip-width apart, hinge at the hips until torso is almost parallel to the ground, and grip the barbell with palms facing up (underhand). Keep spine neutral and core tight.
Execution: Row the barbell to the lower ribcage, keeping elbows close to the body. Squeeze the lats and upper back at the top, then lower the bar slowly under control.
Approach: Select a moderate load that allows all reps to stay strict. Avoid jerking or using torso momentum to move the weight. Rest 60–90 seconds between sets.
Cue Focus: “Elbows in and back.” – “Control the return.” – “Chest tall, no rounding.”
Note: Strengthens the lats, biceps, and upper back for better pulling power and posture. If no barbell is available, substitute with dumbbell underhand rows or banded rows.
Example Sets
Set 1:
3 Back Squats @ 300# (136 kg)
-rest 60–90 seconds-
Set 2:
2 Back Squats @ 340# (154 kg)
-rest 60–90 seconds-
Set 3:
1 Back Squat @ 360# (163kg)
-rest 60–90 seconds-
Set 4:
3 Back Squats @ 320# (145 kg)
-rest 60–90 seconds-
Set 5:
2 Back Squats @ 340# (154 kg)
-rest 60–90 seconds-
Set 6:
1 Back Squat @ 360# (163 kg)
Based off a 400# 1RM
Post:
Set 1:
10 Supinated Barbell Rows
-rest 60 seconds –
Set 2:
10 Supinated Barbell Rows
-rest 60 seconds –
Set 3:
10 Supinated Barbell Rows
Post
Bent Over Barbell Row – Underhand Grip 3×10
3 Sets
10 Barbell Rows (supinated grip)
-rest 1:00 between sets-
Coaches Notes
Supinated Grip Barbell Row
Metcon (Time)
6 rounds
8 Dumbbell Box Step Over (35s/25s)(20)
12 Dumbbell Snatch (35/25)
36 Double Under