Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Air Bike
5 Kip Swings
5 Scap Pull Ups
5 Alternating V-ups (each side)
10 Back Rack Lunges (PVC/Empty Bar)
5 Hand Release Push Ups
2. Strength
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
3. Workout Prep
2 sets:
10-second Calorie Air Bike
3 Toes to Bar
1 Bar Muscle Up
Coaches Notes
Beat Swing – aka kip swing
Scap Pull Ups
Alternating Leg V-Up
Barbell Back Rack Lunges
Hand Release Push Ups
Strength Overview:
Back Rack Lunges 4×8 (per leg), build across sets based on feel
This Back Rack Lunge session develops unilateral leg strength, balance, and stability under controlled tension. The 4×8 structure provides high time-under-tension for both the glutes and quads while reinforcing bracing and posture. Each set should focus on smooth transitions and maintaining full control in both descent and ascent. This session builds positional strength that directly supports squat depth and pulling mechanics, improving overall balance and coordination for heavier compound lifts.
Scaling Options: For newer athletes or those with mobility limitations, use dumbbells instead of a barbell or perform bodyweight reverse lunges for control and depth. Athletes can also reduce reps to 6 per leg or perform step-back lunges from a raised platform to limit range and maintain stability.
Back Rack Lunge (4 sets
8 Back Rack Lunges (per leg), build across sets based on feel)
How to approach the lifts
Setup: Position the barbell securely across your upper back (not on your neck). Step back from the rack, feet hip-width apart, braced through the midline with your chest tall and eyes forward.
Execution: Step one leg back into a lunge, lowering until your back knee nearly touches the floor. Drive through the front heel to return to standing, maintaining balance and control. Alternate legs each rep.
Approach: Build across sets by feel, use moderate to challenging weight, keeping all reps smooth and controlled. Focus on even tempo and upright posture throughout.
Cue Focus: Keep the torso upright, front knee tracking over toes, and press evenly through the front heel. Engage the glutes and quads at full extension.
Note: Scale by reducing load or switching to dumbbell or bodyweight reverse lunges. Athletes with balance limitations can perform stationary split squats to maintain stability and improve control.
Example Sets
Set 1:
8 Back Rack Lunges (each) @95# (43 kg)
-rest 2:00-
Set 2:
8 Back Rack Lunges (each) @115# (52 kg)
-rest 2:00-
Set 3:
8 Back Rack Lunges (each) @135# (61 kg)
-rest 2:00-
Set 4:
8 Back Rack Lunges (each) @155# (70 kg)
Metcon (Time)
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
10 Bar Muscle Ups (or 20 Chest to Bar)
20/15 Calorie Air Bike
20 Toes to Bar
20/15 Calorie Air Bike
cool down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Biceps Stretch on Rig
Couch Stretch
Bootstrappers
Biceps Stretch on Rig