Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Row
10 Banded Good Mornings
10 Dynamic Squat Stretches
25ft Lizard Crawl
5 Dumbbell Hang Power Cleans
3 Back Squats (3-second pause w/ empty bar)
2. Strength
Back Squat (Wave 4)
5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)
3. Workout Prep
2 sets:
5/4 Calorie Row
3 Hang Power Cleans (build in weight)
Coaches Notes
Banded Pass Throughs
Banded Good Mornings
Dynamic Squat Stretch
Lizard Crawl
Double Dumbbell Hang Power Clean
Back Squat
Back Squat (Wave 4: 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%)
This wave continues to increase intensity, pushing athletes into heavier percentages with the repeated 5-3-1 structure. The goal is to reinforce strength and confidence under near-maximal loads while maintaining consistent mechanics. Athletes should brace hard before each rep, control the descent, and drive through the mid-foot out of the hole. The second wave offers another opportunity to refine technique and bar speed under challenging weights. Rest 1–2 minutes between heavy sets for quality. This session emphasizes bar control, strong posture, and explosiveness under heavy loading.
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)
This accessory strengthens the lats, traps, and mid-back, which are critical for maintaining posture in squats and supporting pulling mechanics. Athletes should sit tall with chest upright, row the handle toward the torso, and control the return. Strict form is key, avoid leaning back or using momentum. If a cable machine isn’t available, substitute with banded rows or dumbbell rows. Newer athletes can scale by using lighter resistance and focusing on scapular retraction, while advanced athletes can increase resistance or add tempo for greater challenge.
Back Squat (Weightlifting Variable Reps & Sets)
How to approach the lifts
Back Squat (Wave 4: 5-3-1, 5-3-1 @ 75–85–90%, then back to 80–85–90%)
Setup: Position the bar across the upper traps, hands just outside shoulder-width. Feet slightly wider than hip-width, toes slightly out. Brace the core and lift chest before initiating the descent.
Execution: Squat under control until hips pass below parallel while keeping knees out and chest upright. Drive powerfully through the mid-foot to return to standing, maintaining posture.
Approach: Work through two waves of 5-3-1, with the second wave providing another chance to refine technique at heavy percentages. Focus on bar speed, bracing, and consistent depth. Rest 1–2 minutes between heavier sets to maintain quality.
Cue Focus: “Brace hard.” – “Push the floor away.” – “Chest tall out of the hole.”
Note: This wave builds confidence under heavier loads while reinforcing consistency and explosiveness out of the bottom. The repeated structure increases total volume at challenging weights without maxing out.
Post: 3 Sets of 12 Seated Cable Rows (or Banded Rows)
Setup: Sit tall with chest upright and feet planted, gripping the handle or band with both hands. Keep the spine neutral and core engaged.
Execution: Row the handle toward the torso, leading with elbows and squeezing shoulder blades together at the end. Return slowly under control without leaning back.
Approach: Choose a moderate resistance that allows all reps to stay strict. Rest 60–90 seconds between sets. Focus on smooth pulling mechanics and posture.
Cue Focus: “Elbows lead.” – “Squeeze shoulder blades.” – “Stay tall.”
Note: Strengthens the lats, traps, and mid-back to support posture and stability during squats. If no cable machine is available, substitute with banded rows, dumbbell rows, or inverted rows depending on equipment and athlete ability.
Example Sets
Set 1:
5 Back Squats @ 300# (136 kg)
-rest 60–90 seconds-
Set 2:
3 Back Squats @ 340# (154 kg)
-rest 60–90 seconds-
Set 3:
1 Back Squat @ 360# (163kg)
-rest 60–90 seconds-
Set 4:
5 Back Squats @ 320# (145 kg)
-rest 60–90 seconds-
Set 5:
3 Back Squats @ 340# (154 kg)
-rest 60–90 seconds-
Set 6:
1 Back Squat @ 360# (163 kg)
Based off a 400# 1RM (180 kg)
Post:
Set 1:
12 Seated Cable Rows (or banded)
-rest 60 seconds –
Set 2:
12 Seated Cable Rows (or banded)
-rest 60 seconds –
Set 3:
12 Seated Cable Rows (or banded)
Post
3 Sets:
12 Seated Cable Rows (or Banded Bent Over Row)
Coaches Notes
Seated Cable Row
Banded Bent Over Row
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.
Metcon (AMRAP – Rounds and Reps)
15:00 AMRAP
8-12-16. . .
Calorie Row
Hang Power Cleans (75/55)
(Women Calories: 6-9-12. . .)
(KG conv: 35/25 HPC)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Squat Minor Pec Rack
2x 10 Reverse Leg Raises (each side)
2x 1 Minute Pec Stretch
Athletes Notes
Squat Minor Pec Rack
Reverse Leg Raises
Pec Stretch