Crossfit Lillington – Mayhem Affiliate – Teens
Warm up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30 Single Unders
5 Dynamic Squat Stretches
10 Deadbugs
10 Glute Bridges
5 Inchworms
5 Deadlifts (build in weight)
2. Strength
Build to a new 1RM Deadlift
Post: 3 sets of 8 Dumbbell Z-Press
3. Workout Prep
2 sets
4 Dumbbell Deadlift
10 Double Unders
4 Dumbbell Bench Press
2 Box Jump Overs
(Build in weight and height)
Coaches Notes
Single Unders
Dynamic Squat Stretch
Deadbug
Glute Bridges
Inchworm to Pushup Single Arm Dumbbell Suitcase Deadlift
Deadlift
Deadlift: Build to a New 1RM
This session tests absolute pulling strength and gives athletes a benchmark to measure progress throughout the cycle. Start with light sets of 5–3 reps to warm up, then transition to singles at around 70–75% of your 1RM. From there, increase gradually in 5–10% jumps while resting 1–2 minutes between attempts. Focus on maintaining strong bracing, keeping the bar close, and controlling the setup before each pull. The goal is to find the heaviest technically sound single, not just to move weight at all costs. Record the best lift for future percentage work.
Post: 3 Sets of 8 Dumbbell Z-Press
The dumbbell Z-press builds strict overhead pressing strength and core stability by eliminating leg drive. Athletes sit on the floor with legs extended, holding dumbbells at shoulder height. Press overhead until arms lock out, then lower under control. The seated position forces the core to stay braced while isolating the shoulders and triceps. Rest 60–90 seconds between sets.
Scaling/Alternative Options: New athletes can use very light dumbbells, kettlebells, or even bands to learn the pressing pattern. Those with limited overhead mobility may press one arm at a time or substitute a half-kneeling single-arm press for added stability. Advanced athletes can slow the eccentric or pause at lockout for extra challenge. If dumbbells aren’t available, barbell Z-presses or banded strict presses work as effective substitutes.
Deadlift (Build to a new 1RM Deadlift (12:00-15:00)
Post: 3 sets of 8 Dumbbell Z-Press
(The post accessory work is optional for gyms with enough time to accommodate it.))
How to approach the lifts
Deadlift: Build to a New 1RM
Setup: Stand with feet hip-width apart, barbell over the midfoot, and grip just outside the legs. Brace the core, set the lats, and maintain a neutral spine before initiating the pull.
Execution: Drive through the floor with the legs, keeping hips and shoulders rising together. Lock out fully at the top with glutes and hamstrings, then lower under control. Reset before each heavy attempt.
Approach: Warm up with lighter sets of 5–3 reps, then transition to singles at 70–75%. Build gradually with 5–10% jumps, resting 1–2 minutes between heavy attempts. Focus on quality over load and record the heaviest technically sound lift of the day.
Cue Focus: “Push the floor away.” – “Stay tight.” – “Bar close.”
Note: This test establishes a benchmark for pulling strength and helps guide future training percentages.
Post: 3 Sets of 8 Dumbbell Z-Press
Setup: Sit on the floor with legs extended forward and dumbbells held at shoulder height. Keep the torso upright and core braced throughout.
Execution: Press both dumbbells overhead to full lockout without leaning back or using leg drive. Lower under control until elbows are just below shoulder height.
Approach: Use a moderate weight that allows all reps to remain strict. Rest 60–90 seconds between sets. Prioritize posture and control over load.
Cue Focus: “Stay tall.” – “Ribs down.” – “Press straight up.”
Note: The Z-press isolates the shoulders and core, reinforcing strict pressing strength and stability without leg involvement.
Scaling/Alternative Options: New athletes can use very light dumbbells, kettlebells, or bands to learn the pattern. Intermediate athletes may press one arm at a time for added stability. Advanced athletes can slow the eccentric phase or pause overhead. If dumbbells aren’t available, barbell Z-presses or banded strict presses are effective substitutes.
Example Sets
Set 1:
1 Deadlift @ 315# (143 kg)
-rest 60–90 seconds-
Set 2:
1 Deadlift @ 365# (166 kg)
-rest 60–90 seconds-
Set 3:
1 Deadlift @ 405# (184 kg)
-rest 60–90 seconds-
Set 4:
1 Deadlift @ 435# (197 kg)
-rest 60–90 seconds-
Set 5:
1 Deadlift @ 455# (206 kg)
-rest 60–90 seconds-
Set 6:
1 Deadlift @ 475# (215 kg)
Post:
Set 1:
8 Dumbbell Z-Press @ 40# (18 kg)
-rest 60–90 seconds-
Set 2:
8 Dumbbell Z-Press @ 40# (18 kg)
-rest 60–90 seconds-
Set 3:
8 Dumbbell Z-Press @ 40# (18 kg)
Dumbbell Z Press (3 sets
8 Dumbbell Z-Press)
Seated Double Dumbbell Z Press
Seated Dumbbell Z-Press
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)
8:00 AMRAP
12 Dumbbell Deadlift (35s/25s)
36 Double Unders
-Rest 2:00-
AMRAP 8:00
8 Dumbbell Bench Press (35s/25s)
8 Box Jump Overs (20)
(KG conv: 15/10 DBs)