Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30-second Air Bike
30-second Jump Rope
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
2. Strength
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
Pause Split Jerk (3×2 @ light/moderate)
3. Workout Prep
2 sets:
2 Burpee to Bar
10-second Air Bike
10 Double Unders
Coaches Notes
Banded 7s
Single Unders
No Push Up Burpee
Dumbbell Push Press
Double Dumbbell Split Jerks
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
This drill emphasizes precise foot placement and balance in the split stance. Athletes should begin in their normal stance, then practice jumping the feet into the split position with consistency each rep. The goal is to land with the front shin vertical, back knee slightly bent, and bar path directly stacked over shoulders and hips. This reinforces stability and symmetry in the jerk stance. If newer athletes struggle with balance, they can practice with bodyweight or PVC pipe until consistent before progressing to a barbell.
Pause Split Jerk (3×2 @ light/moderate)
The pause split jerk develops timing, bar path, and stability in the dip and receiving positions. Athletes dip vertically and pause briefly to reinforce upright posture, then drive the bar up and drop into the split, holding for a pause in the catch to build control. Keeping the load light to moderate allows for quality reps without fatigue compromising technique. The focus is on maintaining strong footwork and bar alignment overhead. Athletes with mobility limitations can scale to jerk dip holds or push jerks to reinforce vertical drive and bar stability.
Pause Split Jerk (Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
Pause Split Jerk (3×2 @ light/moderate))
How to approach the lifts
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3×3)
Setup: Begin in your normal stance with the bar in the front rack or held at shoulders. Core braced, eyes forward, and chest tall.
Execution: Jump the feet directly into the split position, landing with the front shin vertical and back knee slightly bent. Keep the torso upright and bar stacked over shoulders and hips. Recover the front foot back first, then the rear foot, before resetting and continue into the second rep.
Approach: Perform with light weight, PVC, or empty barbell to reinforce precise foot placement. Prioritize landing consistently in the same split stance every rep. Rest 45–60 seconds between sets.
Cue Focus: “Fast feet.” – “Front shin vertical.” – “Torso tall.”
Note: This drill builds precision and balance in the split stance, helping athletes find consistency under heavier jerks.
Pause Split Jerk (3×2 @ light/moderate)
Setup: Barbell starts in the front rack with feet under hips, elbows slightly forward, and core engaged. Visualize split stance markers for where the feet should land.
Execution: Dip vertically and pause briefly to confirm balance and posture. Drive the bar upward, split the feet aggressively into the receiving position, and pause again in the catch to reinforce stability. Recover by bringing the front foot back first, then the rear foot.
Approach: Keep loads light to moderate to ensure crisp mechanics and focus on timing. Rest 60–90 seconds between sets.
Cue Focus: “Dip straight, drive straight.” – “Feet fast and precise.” – “Pause stable in the split.”
Note: This variation strengthens footwork, timing, and overhead stability, helping athletes feel confident and balanced in the jerk under fatigue or pressure.
Example Sets
Set 1:
3 reps each side (bodyweight)
-rest 60–90 seconds-
Set 2:
3 reps each side (bodyweight)
-rest 60–90 seconds-
Set 3:
3 reps each side (bodyweight)
-into-
Set 1:
Pause Split Jerk + Pause Split Jerk @ 40% of 1RM Jerk
-rest 60–90 seconds-
Set 2:
Pause Split Jerk + Pause Split Jerk @ 45% of 1RM Jerk
-rest 60–90 seconds-
Set 3:
Pause Split Jerk + Pause Split Jerk @ 50% of 1RM Jerk
Metcon (Time)
For Time:
25 Burpee to Bar (6in)
-straight into-
3 Rounds
20/15 Calorie Air Bike
60 Double Unders
Cool Down
3-5 minutes of easy cardio (this can be walking, a slow row, a machine ride, etc.)
1 Minute Forearm Smash
1 Minute Couch Stretch
1 Minute Calf Foam Rolling
Athletes Notes
Forearm Smash
Couch Stretch
Calf Foam Rolling