Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30-second Row
6 Roll and Reach
3 Broad Jump + Vertical Jumps
3 Up Downs
3 Dumbbell Push Press (light)
3 Dumbbell Split Jerks (light)
2. Strength
Clean & Jerk:
Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed
3. Workout Prep
2 sets:
2 Burpees
-rest 10 seconds-
100m Row
-rest 10 seconds-
Coaches Notes
Banded 7s
Roll and Reach
No Push Up Burpee
Broad Jump + Vertical Jump
Dumbbell Push Press
Double Dumbbell Split Jerks
Clean & Jerk: Split Jerk (5×2 @ 65–70%)
This session focuses on refining jerk mechanics under light to moderate load, prioritizing sharp footwork, posture, and bar speed. Athletes should begin each rep with the barbell in the front rack, elbows slightly forward, and torso braced. From a controlled vertical dip, they drive the bar upward and split the feet quickly into the receiving position. The goal is to land with the front shin vertical, the back knee slightly bent, and the bar stacked over the shoulders and hips. Recover by bringing the front foot back first, followed by the rear foot, to return to the starting stance.
Working at 65–70% allows athletes to emphasize precision and consistency without the breakdown that comes from heavy loading. Each rep should feel crisp, fast, and balanced, with bar speed taking priority over load. Rest 60–90 seconds between sets.
Scaling and Alternatives: For athletes still developing their footwork, tall split jerks with PVC or an empty bar are effective for reinforcing fast feet and timing. Those with limited overhead mobility may substitute push jerks with pauses or jerk dip holds to strengthen posture and vertical drive. The focus of this session is technical sharpness, making it appropriate for athletes of all levels.
Split Jerk (Clean & Jerk:
Split Jerk (5×2 @ 65-70%)
Focus: Foot position, posture, bar speed)
How to approach the lifts
Clean & Jerk: Split Jerk (5×2 @ 65–70%)
Setup: Start with the barbell in the front rack, elbows slightly forward, feet under hips, and core braced. Visualize where your feet should land in the split stance before initiating the lift.
Execution: Perform a smooth dip with the torso upright, then drive vertically and split the feet quickly into the receiving position. Catch the bar with arms locked out overhead, front shin vertical, and back knee slightly bent. Recover by bringing the front foot back first, then the rear foot.
Approach: Use light to moderate loading (65–70%) to focus on foot placement, posture, and bar speed. Each set should reinforce sharp, consistent mechanics rather than heavy strain. Rest 60–90 seconds between sets.
Cue Focus: “Dip straight, drive straight.” – “Fast feet, land balanced.” – “Bar stacked over shoulders and hips.”
Note: This session prioritizes technical refinement in the jerk. The lighter load allows athletes to sharpen speed, consistency, and balance under the bar, building confidence and efficiency for heavier attempts later in the cycle.
Example Sets
Set 1:
2 Split Jerks @ 130# (59 kg)
-rest 60–90 seconds-
Set 2:
2 Split Jerks @ 130# (59 kg)
-rest 60–90 seconds-
Set 3:
2 Split Jerks @ 130# (59 kg)
-rest 60–90 seconds-
Set 4:
2 Split Jerks @ 140# (64 kg)
-rest 60–90 seconds-
Set 5:
2 Split Jerks @ 140# (64 kg)
Based on a 200# 1RM
Metcon (2 Rounds for reps)
8 Rounds
30-seconds Max Burpees
-rest 30-seconds-
30-seconds Max Meter Row
-rest 30-seconds-