Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
10 Heel Toe Rocks
4 Up Downs + Jump Over
10 Overhead Walking Lunge steps (PVC)
5 World’s Greatest Stretch (each side)
3 Deadlifts (Empty Bar- Build across across)
2. Strength
Deadlift:
4×2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate)
3. Workout Prep
2 sets:
2 Burpee Over Bar
10ft Overhead Walking Lunge (build in weight)
Coaches Notes
Heel to Toe Rocks
No Push Up Burpee
Overhead Walking Lunge
World’s Greatest Stretch
Deadlift
Deadlift (4×2 @ 70%)
This session emphasizes bar speed, consistent setup, and efficient pulling mechanics at a manageable load. Working at 70% allows athletes to refine positioning and bracing while still building volume under tension. Each set of doubles should be executed with precision while maintaining a neutral spine, braced core, and strong leg drive off the floor. Rest 90 seconds to 2 minutes between sets to keep bar speed high while ensuring recovery. This type of work reinforces proper motor patterns and builds the foundation for heavier waves later in the cycle.
Post: 3 Sets of 10 Dumbbell Bench Press (Light/Moderate)
The dumbbell bench press develops pressing strength and shoulder stability while offering more range of motion than the barbell variation. Using light to moderate weights ensures controlled movement and allows athletes to focus on even pressing with both arms. Lower the dumbbells to just above chest level and press smoothly to full extension without arching the back.
Scaling Options: Newer athletes can use lighter dumbbells or perform the movement on the floor (dumbbell floor press) for added control and shoulder safety. Intermediate athletes may add a pause at the bottom of each rep to reinforce stability. Advanced athletes can slow the eccentric or increase load slightly while keeping reps strict. If dumbbells aren’t available, athletes can substitute with push-ups (tempo, deficit, or weighted) to train a similar pressing stimulus.
Deadlift (Deadlift:
4×2 @ 70%
Post: 3 sets of 10 Dumbbell Bench Press (light/moderate))
How to approach the lifts
Deadlift (4×2 @ 70%)
Setup: Stand with feet hip-width apart, barbell over the midfoot, and grip just outside the legs. Brace the core, flatten the back, and engage the lats before initiating the pull.
Execution: Drive through the floor with the legs, keeping the bar close as you extend hips and knees together. Stand tall at the top without overextending the back, then lower the bar under control. Perform doubles with consistent bar speed and posture.
Approach: Use 70% of your 1RM to emphasize technique and speed over maximal strain. Rest 90 seconds to 2 minutes between sets. Each rep should feel smooth, fast, and mechanically sound.
Cue Focus: “Push the floor away.” – “Stay tight.” – “Bar close.”
Note: This lighter wave reinforces strong pulling mechanics and builds bar speed for heavier sessions later in the cycle.
Post: 3 Sets of 10 Dumbbell Bench Press (Light/Moderate)
Setup: Lie flat on a bench with feet planted, dumbbells held at chest height, palms facing forward or neutral. Core braced, shoulders pinned to the bench.
Execution: Press both dumbbells upward until arms are fully extended, then lower under control to just above chest level. Maintain even pressing between both arms without arching the back.
Approach: Choose a light to moderate load that allows all 10 reps to remain strict and controlled. Rest 60–90 seconds between sets.
Cue Focus: “Press tall.” – “Control the descent.” – “Keep ribs down.”
Note: Strengthens chest, shoulders, and triceps while reinforcing pressing balance. A light/moderate load ensures accessory focus rather than max effort.
Scaling Options: Newer athletes can perform floor presses for greater shoulder safety or substitute with push-ups if benches/dumbbells are unavailable. Intermediate athletes may add a tempo (3-second lowering) to increase control. Advanced athletes can increase load slightly while keeping form strict or use a neutral grip for added stability.
Example Sets
Set 1:
2 Deadlifts @ 210# (95 kg)
-rest 60–90 seconds-
Set 2:
2 Deadlifts @ 210# (95 kg)
-rest 60–90 seconds-
Set 3:
2 Deadlifts @ 210# (95 kg)
-rest 60–90 seconds-
Set 4:
2 Deadlifts @ 210# (95 kg)
Based off a 400# 1RM
Post:
Set 1:
10 Dumbbell Bench Press
-rest 60 seconds-
Set 2:
10 Dumbbell Bench Press
-rest 60 seconds-
Set 3:
10 Dumbbell Bench Press
Dumbbell Bench Press (3 sets
10 Dumbbell Bench Press)
Dumbbell Bench Press
Metcon (6 Rounds for time)
6 sets
1:00 AMRAP
4 Burpee over bar
25ft Overhead Walking Lunge (65/45)
Max Burpee over Bar
-rest 1:00 between sets-