Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
30-Second Bike/Row (Alternate rounds)
8:00 AMRAP
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Dumbbell Suitcase Deadlifts (each)
2. Strength
Deadlift (Wave 3):
Deficit Deadlift 3-2-1, 3-2-1 @ 75-85-90%
Post: 3 sets of 10 Dumbbell Arnold Press
3. Workout Prep
2 set:
10-second Air Bike
10-second Row
2x50ft Shuttle Runs
Coaches Notes
Dynamic Squat Stretch
Deadbug
Glute Bridges
Inchworm to Pushup
Single Arm Dumbbell Suitcase Deadlift
Deadlift (Wave 3: Deficit Deadlift 3-2-1, 3-2-1 @ 75–85–90%)
This wave continues to build raw pulling power from the floor by using the deficit setup, challenging athletes to stay tight and strong through the bottom range of motion. Two full waves of 3-2-1 give multiple exposures to heavier loads while reinforcing consistent bar speed and posture. Athletes should focus on bracing, keeping the bar close, and driving through the legs rather than pulling early with the back. These heavier percentages demand patience and attention to form. Rest 2–3 minutes between heavy sets for quality execution.
Post: 3 Sets of 10 Dumbbell Arnold Press
The Arnold press develops shoulder strength, stability, and mobility while complementing the pulling focus of the deadlift. Starting with dumbbells in front of the shoulders, palms facing you, athletes rotate the wrists outward while pressing overhead to full extension. This variation trains a larger range of motion and challenges shoulder stabilizers more than a standard press. Use a moderate weight that allows controlled rotation and lockout. If dumbbells aren’t available, athletes can substitute with standard dumbbell or barbell overhead press. For those with limited mobility, landmine presses or seated neutral-grip presses are effective alternatives.
Deadlift (Weightlifting Variable Reps & Sets)
How to approach the lifts
Deadlift (Wave 3: Deficit Deadlift 3-2-1, 3-2-1 @ 75–85–90%)
Setup: Stand on 2–3 inch risers or plates to create a deficit, feet hip-width apart with bar over midfoot. Grip the bar just outside the legs, brace the core, and set the back neutral with lats engaged.
Execution: Push through the floor to initiate the pull, keeping hips and shoulders rising together. Maintain a neutral spine as the bar travels close to the body. Lock out fully at the top, then control the descent back to the deficit position.
Approach: Perform two waves of 3-2-1, building intensity across the heavier singles. Focus on strong bracing and patience off the floor—don’t rush the initial pull. Rest 2–3 minutes between heavy sets to preserve bar speed and form.
Cue Focus: “Push the floor away.” – “Brace and stay tight.” – “Bar close, patient off the ground.”
Note: The deficit position increases pulling range and strengthens the first phase of the deadlift. This carries over into faster, stronger pulls off the floor in both deadlifts and Olympic lifts.
Post: 3 Sets of 10 Dumbbell Arnold Press
Setup: Sit or stand with dumbbells at shoulder height, palms facing in. Keep core tight and torso upright.
Execution: Rotate palms outward as you press overhead, finishing with arms locked out and palms facing forward. Lower under control, reversing the rotation back to the start position.
Approach: Use moderate weight that allows for full rotation and control across all 10 reps. Rest 60–90 seconds between sets.
Cue Focus: “Press tall.” – “Rotate smoothly.” – “Keep ribs down, avoid over-arching.”
Note: The Arnold press develops shoulder strength, mobility, and stability through a longer range of motion. If dumbbells aren’t available, substitute with barbell overhead press, landmine press, or neutral-grip dumbbell press for athletes with limited mobility.
Example Sets
Set 1:
3 Deficit Deadlifts @ 300# (136 kg)
-rest 60–90 seconds-
Set 2:
3 Deficit Deadlifts @ 340# (154 kg)
-rest 60–90 seconds-
Set 3:
3 Deficit Deadlifts @ 360# (163 kg)
Set 4:
3 Deficit Deadlifts @ 300# (136 kg)
-rest 60–90 seconds-
Set 5:
3 Deficit Deadlifts @ 340# (154 kg)
-rest 60–90 seconds-
Set 6:
3 Deficit Deadlifts @ 360# (163 kg)
Based off a 400# 1RM
Post:
Set 1:
10 Dumbbell Arnold Press
-rest 60 seconds-
Set 2:
10 Dumbbell Arnold Press
-rest 60 seconds-
Set 3:
10 Dumbbell Arnold Press
Post
3 Sets
10 Dumbbell Arnold Press
-rest 1 miute between sets-
Athletes Notes
Arnold Press
Metcon (4 Rounds for distance)
4 sets
2:30 AMRAP
10/8 Calorie Air Bike
10/8 Calorie Row
Max Distance 50ft Shuttle Run
-Rest 2:30 between sets-