Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
30-second Row
50ft Empty Sled Push (Or 10 Box Step ups)
5 Inchworms
5 Dumbbell Push Press
3 Dumbbell Split Jerks
2. Strength
Skill Focus (Split Jerk):
Tall Split Jerks (3×3)
Jerk Balance (3×3 @ bar/light weight)
-Focus: speed and foot replacement
3. Workout Prep
2 sets:
10ft Sled Push (build in weight)
3 Dumbbell Bench Press (build in weight)
10-second Row (build in pace)
Coaches Notes
Sled Push
Inchworm to Pushup
Double Dumbbell Push Press
Double Dumbbell Split Jerks
Skill Focus (Split Jerk)
Tall Split Jerks (3×3)
This drill builds speed under the bar and sharpens footwork by removing the dip and drive. Athletes start with the barbell at eye level, press slightly, rise onto the tiptoes, then aggressively punch under the bar into the split stance. The focus is on moving the feet quickly into a consistent landing position and locking the bar overhead smoothly. Because no leg drive is involved, athletes can keep the weight very light (PVC, empty bar, or training bar) to reinforce speed and precision.
Front Rack Jerk Balance (3×3 @ bar/light weight)
The front rack jerk balance reinforces bar path, posture, and front-foot drive in the split. Starting with the barbell in the front rack, athletes take a shallow dip and drive upward, stepping the front foot forward while punching the bar into a stable overhead split. The back foot remains anchored to help athletes build confidence in the catch. Holding the split for a brief pause before recovery ensures balance and stability. Performed with light weight, this drill focuses on mechanics rather than load.
Scaling/Alternative Options for Post-Work: If athletes want to supplement with light accessory work, they can perform banded overhead presses or jerk dip holds to reinforce vertical drive. For those with limited mobility, push jerk drills with pauses can serve as an alternative skill focus. The goal is always technical sharpness over load.
Tall Jerk (Skill Focus (Split Jerk):
Tall Split Jerks (3×3)
Jerk Balance (3×3 @ bar/light weight)
-Focus: speed and foot replacement)
Tall Jerk
How to approach the lifts
Skill Focus (Split Jerk)
Tall Split Jerks (3×3)
Setup: Start with the barbell at eye level (either from blocks or by pressing from the rack), feet under hips, and core braced.
Execution: Press the bar to eye level, rise onto the tiptoes, then aggressively drive under into the split stance. The bar should lock out overhead as the feet hit the ground. Aim for a fast, sharp landing with balance.
Approach: Keep the weight very light (PVC, empty bar, or training bar). The goal is speed and foot precision, not load. Rest 45–60 seconds between sets.
Cue Focus: “Fast feet.” – “Punch under.” – “Land balanced.”
Note: Builds speed under the bar and reinforces footwork without relying on leg drive. Excellent for athletes who struggle with timing in the jerk.
Front Rack Jerk Balance (3×3 @ bar/light weight)
Setup: Begin with the barbell in the front rack, feet hip-width apart, elbows slightly forward, and chest tall. Brace the core and focus on upright posture.
Execution: Take a shallow dip and drive upward, stepping the front foot forward aggressively while punching the bar overhead into the split position. Keep the back foot anchored and torso upright. Hold briefly in the split before recovering front foot back, then rear foot.
Approach: Use very light load to prioritize speed, posture, and balance. Rest 45–60 seconds between sets. Focus on clean mechanics over adding weight.
Cue Focus: “Step forward strong.” – “Bar stacked over shoulders.” – “Torso tall.”
Note: Reinforces front-foot drive, balance, and bar path directly from the front rack position, building confidence and precision for heavier jerks.
Scaling Options: Newer athletes can use PVC or an empty bar to simplify the drill and reduce load. Intermediate athletes may add pauses in the split for stability. Advanced athletes can gradually increase bar weight while maintaining sharp footwork and upright posture.
Example Sets
Set 1:
3 Tall Split Jerks
-rest 60–90 seconds-
Set 2:
3 Tall Split Jerks
-rest 60–90 seconds-
Set 3:
3 Tall Split Jerks
-into-
Set 1:
3 Jerk Balance
-rest 60–90 seconds-
Set 2:
3 Jerk Balance
-rest 60–90 seconds-
Set 3:
3 Jerk Balance
Jerk Balance (3 sets:
3 Jerk Balance
)
Jerk Balance
Metcon (Calories)
Teams of 3
15:00 AMRAP
50ft Sled Push (2×45/1×45)(Or 10 Dumbbell Box Step Ups (35s/25s))
15 Dumbbell Bench (35s/25s)
Max Calorie Row until next partner reaches rower
* P1 completes the sled and bench. Once P1 begins row, P2 will begin on sled. P1 will continue to row until P2 completes DB Bench. P3 will begin on sled once P2 arrives on row. P1 will rest until P3 reaches the rower.