Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
10:00 AMRAP
1:00 Machine
4 Lunge Matrix (each leg)
3 Clean Deadlifts
3 Hang Muscle Cleans
3 Front Squats
3 Muscle Clean + Shoulder Press
(all with PVC/empty bar)
2. Strength
Build to a new 1RM in the Clean & Push Jerk or Split Jerk (athlete’s choice)
Post: 3 sets of 10 Dumbbell Row (heavy single arm)
3. Workout Prep
2 sets:
3 Toes to Bar
3 Push Press (build in weight)
Coaches Notes
Bodyweight Lunge Matrix
Clean Deadlift
Hang Muscle Clean
Front Squats
Muscle Clean + Strict Press
Clean & Jerk or Split Jerk: Build to a New 1RM (Athlete’s Choice)
This session allows athletes to test their maximal ground to overhead strength and technical proficiency, choosing between the full clean & push jerk or the split jerk depending on skill level and goals. Begin with lighter sets of 3–2 reps to warm up, then transition to singles around 70–75% of max. Build gradually with 5–10% jumps as confidence grows, resting 1–2 minutes between heavy attempts. Focus on precision and consistency in the clean catch or dip/drive mechanics for the jerk. Record the heaviest technically sound lift of the day to use as a benchmark for future training.
Post: 3 Sets of 10 Dumbbell Rows (Heavy Single Arm)
The heavy single-arm dumbbell row strengthens the lats, traps, and mid-back, helping athletes stabilize the bar in cleans and jerks while balancing pressing volume. With one hand supported on a bench or leg, row the dumbbell powerfully to the hip while keeping the torso braced and spine neutral. Lower under control before the next rep. Rest 60–90 seconds between arms to maintain quality.
Scaling Alternative Options: New athletes can perform the row with lighter dumbbells, kettlebells, or bands to learn the hinge and pulling motion. Intermediate athletes may add a pause at the top of each rep for greater time under tension. Advanced athletes can increase load, slow the eccentric phase, or perform chest-supported rows for heavier volume. If benches or dumbbells are limited, barbell bent-over rows or ring rows are effective substitutes.
Clean and Jerk (Build to a new 1RM in the Clean & Jerk or Split Jerk (athlete’s choice) (12:00-15:00)
Post: 3 sets of 10 Dumbbell Row (heavy single arm))
How to approach the lifts
Clean & Jerk or Split Jerk: Build to a New 1RM (Athlete’s Choice)
Setup: Approach the bar with feet under hips, hook grip secured, and core braced. Engage the lats and keep the bar close. In the front rack, elbows should be high, with the bar resting on the shoulders.
Execution: Perform a clean, catching the bar in a strong front squat, stand tall. From the standing position, dip straight down and drive into an aggressive split jerk (Or Push Jerk), locking the bar overhead with balance. Recover the feet back under the bar to complete the lift.
Approach: Warm up with lighter sets of 3–2 reps, then move to singles around 70–75%. Build gradually in 5–10% jumps, resting 1–2 minutes between heavier attempts. The goal is to find the heaviest technically sound lift of the day while maintaining crisp execution. Record the top successful lift as a benchmark.
Cue Focus: “Dip straight, drive straight.” – “Fast feet.” – “Punch to lockout.”
Note: This test allows athletes to measure maximal overhead strength and technical precision. The choice between clean & push jerk or split jerk lets athletes tailor the focus to their goals and abilities.
Post: 3 Sets of 10 Dumbbell Rows (Heavy Single Arm)
Setup: Stand with one hand and knee braced on a bench (or hinge forward with free support if no bench is available), holding a heavy dumbbell in the working hand. Keep the torso braced and spine neutral.
Execution: Row the dumbbell toward the hip in a smooth motion, driving the elbow back while keeping the shoulder stable. Lower under control before repeating. Perform all reps on one arm before switching sides.
Approach: Use a heavy but controlled load that challenges strength without sacrificing form. Rest 60–90 seconds between arms to maintain quality.
Cue Focus: “Pull to the hip.” – “Brace the core.” – “Control the eccentric.”
Note: Strengthens lats, traps, and mid-back to support pulling strength and barbell stability in Olympic lifts.
Scaling/Alternative Options: New athletes can use lighter dumbbells or kettlebells to learn the motion. Intermediate athletes may add a pause at the top of each rep. Advanced athletes can increase load, slow the eccentric, or perform chest-supported rows. If benches or dumbbells are unavailable, banded rows, ring rows, or barbell bent-over rows are effective substitutes.
Example Sets
Set 1:
1 Clean and Jerk @135# (60 kg)
-rest 60-90 seconds-
Set 2:
1 Clean and Jerk @155# (70 kg)
-rest 60-90 seconds-
Set 3:
1 Clean and Jerk @175# (80 kg)
-rest 60-90 seconds-
Set 4:
1 Clean and Jerk @185# (85 kg)
-rest 60-90 seconds-
Set 5:
1 Clean and Jerk @195# (90 kg)
-rest 60-90 seconds-
Set 6:
1 Clean and Jerk @205# (92.5 kg)
Post:
Set 1:
10 Dumbbell Rows (Each) @75# (32.5 kg)
-rest 60-90 seconds-
Set 2:
10 Dumbbell Rows (Each) @75# (32.5 kg)
-rest 60-90 seconds-
Set 3:
10 Dumbbell Rows (Each) @75# (32.5 kg)
Single Arm Dumbbell Row (3 sets
10 Dumbbell Row (heavy single arm))
Single Arm Dumbbell Row
Note: the “Post” strength accessory in this cycle is optional, for gyms that have the timing to be able to accommodate it. Please feel free to omit this piece.
Metcon (10 Rounds for time)
Every 1:00 (10:00)
8 Toes to Bar
8 Push Press (95/65)
(KG conv: 42.5/30 barbell)