Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
2 sets:
10 Banded Pass Throughs
5 World’s Greatest Stretch (each)
-into-
6:00 AMRAP
3 Snatch Deadlifts
3 High Hang Muscle Snatch
3 Snatch Push Press
3 Overhead Squats
3 Hang Snatch
(PVC-Empty Bar)
2. Strength
Snatch Complex:
Snatch + Overhead Squat (4×3 (2+1) @ 75%)
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
3. Workout Prep
2 sets:
2 Overhead Squats
3 Chest to Bar
Coaches Notes
Banded Pass Throughs
World’s Greatest Stretch
Snatch Deadlift
High Hang Muscle Snatch
Snatch Push Press + Overhead Squat
Hang Snatch
Snatch Complex: Snatch + Overhead Squat (4×3 (2+1) @ 75%)
This complex reinforces precision in the snatch catch and control in the overhead squat. Athletes begin with two snatches, focusing on smooth bar path, aggressive turnover, and stable receiving positions. Immediately following, they perform one overhead squat to emphasize balance, posture, and strength in the bottom position. The moderate load (75%) allows athletes to refine their mechanics under consistent tension rather than chase heavy singles. Rest 90 seconds to 2 minutes between sets to maintain sharp execution. This session builds confidence in transitioning under the bar and reinforces stability overhead.
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
Barbell curls help develop arm strength and joint integrity, supporting elbow health under the stress of Olympic lifting. Using a straight or EZ bar, athletes should curl with controlled tempo, avoiding torso swing or momentum. This accessory provides balance for the pulling demands of snatches and cleans, reducing risk of overuse injuries in the elbows and biceps. If a barbell isn’t available, substitute with dumbbell curls, banded curls, or hammer curls for variety and similar effect. Newer athletes can scale by using lighter weights or bands to prioritize strict movement quality over load.
Snatch + Overhead Squat (Snatch Complex:
Snatch + Overhead Squat (4×3 (2+1) @ 75%)
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry))
Snatch Complex: Snatch + Overhead Squat (4×3 (2+1) @ 75%)
Setup: Stand with feet hip-width apart, hands in a wide snatch grip, and bar positioned over midfoot. Shoulders slightly over the bar, lats engaged, and core braced before initiating the pull.
Execution: Each set consists of two snatches followed immediately by one overhead squat . Perform two smooth singles, focusing on aggressive turnover and a stable catch in the overhead squat. After the second snatch, remain in the bottom position and complete one controlled overhead squat, emphasizing posture, balance, and lockout stability.
Approach: Use 75% of your 1RM snatch to keep the focus on quality reps. Rest 90 seconds to 2 minutes between sets. Prioritize sharp footwork and stability in the catch over pushing heavier percentages.
Cue Focus: “Finish tall, pull under.” – “Punch into the catch.” – “Chest tall in the overhead squat.”
Note: This complex sharpens timing in the turnover while reinforcing confidence and control in the overhead squat. Athletes should treat the overhead squat as an extension of the snatch, ensuring stability and precision before standing tall.
Post: 3 Sets of 12 Barbell Curls (for elbow health and symmetry)
Setup: Stand tall with feet hip-width, holding a barbell with an underhand grip at shoulder-width. Keep elbows tucked at the sides and core engaged.
Execution: Curl the barbell smoothly upward until forearms are vertical, then lower under control without letting elbows drift forward. Avoid using torso momentum.
Approach: Choose a moderate weight that allows strict reps across all sets. Rest 60–90 seconds between sets. Prioritize control and symmetry over load.
Cue Focus: “Elbows stay tucked.” – “Control both directions.” – “No swinging.”
Note: Barbell curls build elbow and biceps strength to balance pulling volume and protect against overuse injuries. If no barbell is available, substitute with dumbbell curls, banded curls, or hammer curls depending on equipment and athlete needs.
Example Sets
Set 1:
1 Snatch + 1 Snatch + 1 Overhead Squat @ 150# (68 kg)
-rest 60–90 seconds-
Set 2:
1 Snatch + 1 Snatch + 1 Overhead Squat @ 150# (68 kg)
-rest 60–90 seconds-
Set 3:
1 Snatch + 1 Snatch + 1 Overhead Squat @ 150# (68 kg)
-rest 60–90 seconds-
Set 4:
1 Snatch + 1 Snatch + 1 Overhead Squat @ 150# (68 kg)
Based off a 200# 1RM (90 kg)
Post:
Set 1:
12 Barbell Curls
-rest 60–90 seconds-
Set 2:
12 Barbell Curls
-rest 60–90 seconds-
Set 3:
12 Barbell Curls
Post
3 Sets:
12 Barbell Curls (for elbow health and symmetry)
Coaches Notes
Note: the “Post” strength accessory in this cycle is optional, for gyms who have the timing to be able to accommodate it. Please feel free to omit this piece.
Barbell Curls
Metcon (3 Rounds for time)
Every 5:00 (3 sets)
6-4-2
Overhead Squats (95/65)
12-8-4
Pull Ups
(KG conv: 52.5/35 OHS)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
1-2 Minute Barbell Tricep Stretch
Athletes Notes
Band Wrist Mobilization
Posterior Shoulder Smash
Barbell Tricep Stretch