Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
30-second Air Bike Easy
20-second Air Bike Mod
10-second Air Bike Hard
5 Birddogs (each side)
5 Deadbugs (each side)
5 Inchworms
5 Strict Press (empty bar)
2. Strength
5 sets
8 Shoulder Press
-build across sets by feel-
3. Workout Prep
3 sets:
5 Bench Press (build in weight)
10-second Air Bike (build in weight)
Coaches Notes
Banded 7s
Birddog
Deadbug
Inchworm to Pushup
Barbell Strict Press
Strength Overview:
This Shoulder Press session builds upper-body pressing strength and midline stability through controlled, high-volume work. The 5×8 structure emphasizes consistent movement quality, improved overhead positioning, and endurance in the shoulders and triceps. Each set should reinforce bracing and precision in the press, contributing to stronger jerk mechanics and improved posture in Olympic lifts.
Shoulder Press (5 sets
8 Shoulder Press
-build across sets by feel-)
How to approach the lifts
Shoulder Press
5×8, build across sets by feel
Setup: Stand tall with feet hip-width apart and the barbell resting on the front rack (just above the collarbone). Engage your core and glutes to create full-body tension.
Execution: Press the barbell vertically overhead until arms are fully extended, keeping the bar path straight and close to the face. Lower under control to the starting position. Avoid using leg drive.
Approach: Build load gradually in each set based on how it feels. Maintain consistent tempo and full lockout with each rep. Focus on stability and posture rather than chasing heavy weights.
Cue Focus: Keep ribs down, squeeze glutes, and press the bar in a straight line. Drive the head slightly forward under the bar at the top for proper alignment.
Note: Scale by using dumbbells or performing a seated shoulder press for added support. New athletes can reduce reps to 6 per set or use lighter resistance bands to reinforce shoulder control.
Scaling Options: Use dumbbells or resistance bands for athletes with limited shoulder mobility. If barbell front rack positioning is uncomfortable, use a neutral-grip dumbbell press. For added challenge, pause for 1 second at the top of each rep to increase time under tension.
Example Sets
Set 1:
8 Shoulder Press @75# (34 kg)
-rest 2:00-
Set 2:
8 Shoulder Press @95# (43 kg)
-rest 2:00-
Set 3:
8 Shoulder Press @115# (52 kg)
-rest 2:00-
Set 4:
8 Shoulder Press @135# (61 kg)
-rest 2:00-
Set 5:
8 Shoulder Press @155# (70 kg)
Metcon (Time)
For Time:
100 Bench Press (75/55)
-Everytime you break perform 12/10 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
Athletes Notes
Couch Stretch
Bootstrappers