Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Machine
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Pike Push Ups
5 Dumbbell Suitcase Deadlifts (each)
2. Strength
Deadlift (Wave 5)
Deficit Deadlift 3-2-1, 3-2-1 @ 78-88-93%
Post: 3 sets of 10 Dumbbell Seesaw Press
3. Workout Prep
2 sets:
10-second Calories Air Bike
3 Dumbbell Deadlifts
10ft Dumbbell Farmer Carry
Coaches Notes
Dynamic Squat Stretch
Deadbug
Glute Bridges
Pike Push Up
Single Arm Dumbbell Suitcase Deadlift
Deadlift (Wave 5: Deficit Deadlift 3-2-1, 3-2-1 @ 78–88–93%)
This wave builds pulling power and speed off the floor by increasing both load and range of motion with the deficit setup. Athletes perform two full waves of 3-2-1, climbing as high as 93%, reinforcing bracing and patience at near-maximal intensities. The focus is on keeping the bar close, driving through the legs, and maintaining spinal neutrality throughout the pull. Rest 2–3 minutes between heavy sets to preserve quality and bar speed. Training at these higher percentages sharpens efficiency under heavy loads without the need to max out.
Post: 3 Sets of 10 Dumbbell Seesaw Press
The dumbbell seesaw press develops unilateral shoulder strength and stability while engaging the core for midline control. Athletes alternate arms in a smooth rhythm—pressing one dumbbell overhead as the other lowers back to the shoulder. The movement should be controlled, avoiding excessive torso lean or rib flare. Using moderate weight ensures proper mechanics and endurance across all sets.
Scaling Options: For newer athletes, use lighter dumbbells or even a single-arm press to practice control before progressing to the alternating variation. Intermediate athletes can slow the tempo of each press to increase time under tension. Advanced athletes may add load or perform the movement standing to further challenge core stability. If dumbbells aren’t available, athletes can substitute with alternating landmine presses or single-arm banded presses.
Deficit Deadlift (Weightlifting Variable Reps & Sets)
Perform deficit deadlifts on a 2-inch riser
How to approach the lifts
Deadlift (Wave 5: Deficit Deadlift 3-2-1, 3-2-1 @ 78–88–93%)
Setup: Stand on 2–3 inch risers or plates to create a deficit, with feet hip-width apart and bar over midfoot. Grip the bar just outside the legs, brace the core, and set the lats to keep the spine neutral.
Execution: Push through the floor to initiate the pull, keeping hips and shoulders rising together. Maintain a tight brace and neutral spine as the bar travels close to the body. Lock out fully at the top, then control the descent back to the deficit start position. Reset before each rep.
Approach: Perform two waves of 3-2-1, increasing load each time up to 93%. Focus on patience and bar control off the floor, reinforcing proper mechanics under heavy tension. Rest 2–3 minutes between heavy sets.
Cue Focus: “Push the floor away.” – “Stay tight.” – “Bar close and patient off the ground.”
Note: Training from a deficit builds strength and speed off the floor, helping athletes improve their first pull in both deadlifts and Olympic lifts. The increased range of motion reinforces better posture and consistency in the setup
Post: 3 Sets of 10 Dumbbell Seesaw Press
Setup: Stand tall or sit upright with a dumbbell in each hand at shoulder height, palms facing inward. Core braced and posture tall.
Execution: Press one dumbbell overhead while the other lowers back to the shoulder in a smooth alternating rhythm. Maintain a strict, controlled tempo without leaning or arching.
Approach: Use moderate weights that allow for strict mechanics across all 10 reps per arm. Alternate smoothly between sides, resting 60–90 seconds between sets.
Cue Focus: “Press tall.” – “Stay square.” – “Keep ribs down.”
Note: The seesaw press develops unilateral shoulder strength, stability, and coordination while reinforcing midline control. If dumbbells aren’t available, substitute with alternating landmine presses or single-arm banded presses.
Example Sets
Set 1:
3 Deficit Deadlifts @ 310# (136 kg)
-rest 60–90 seconds-
Set 2:
3 Deficit Deadlifts @ 350# (159 kg)
-rest 60–90 seconds-
Set 3:
3 Deficit Deadlifts @ 370# (168 kg)
Set 4:
3 Deficit Deadlifts @ 310# (136 kg)
-rest 60–90 seconds-
Set 5:
3 Deficit Deadlifts @ 350# (159 kg)
-rest 60–90 seconds-
Set 6:
3 Deficit Deadlifts @ 370# (168 kg)
Based off a 400# 1RM
Post:
Set 1:
10 Dumbbell Seesaw Press
-rest 60 seconds-
Set 2:
10 Dumbbell Seesaw Press
-rest 60 seconds-
Set 3:
10 Dumbbell Seesaw Press
Dumbbell Seesaw Press (3 sets
10 Dumbbell Seesaw Press)
Metcon (Time)
5 Rounds
12/10 Calorie Air Bike
12 Dumbbell Deadlifts (35s/25s)
100ft Dumbbell Farmer Carry (35s/25s)