Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up + Banded 7’s
-into-
7:00 AMRAP
30 Single Unders
10 Alternating V-Ups
3 Snatch Deadlifts (empty bar)
3 Hang Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Squat Snatch (empty bar)
2. Strength
Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80%
3. Workout Prep
3 sets:
10 Double unders
4 GHD’s
3 Back Squats (build in weight)
Coaches Notes
Single Unders
Alternating Leg V-Up
Snatch Deadlift
Hang Muscle Snatch
Snatch Push Press + Overhead Squat
Cycling Squat Snatch
Strength Overview:
This Snatch session is designed to refine speed and precision under moderate loading. The 2-rep structure allows athletes to dial in consistency across multiple sets while managing fatigue through controlled rest intervals. The focus is on maintaining proper bar path, speed through extension, and stability in the catch. Working at 75–80% encourages confident execution without sacrificing mechanics. Each set should feel crisp and repeatable; athletes should prioritize sharp turnover, active punch under the bar, and strong overhead positioning. This session reinforces power development, timing, and overhead control essential for heavier attempts later in the cycle. These are completed in single reps, not touch and go.
Snatch (Snatch
Every 2:00 x 7 sets:
2 Snatches @75–80% of 1RM)
How to approach the lifts
Snatch
Every 2:00 x 7 sets: 2 Snatches @ 75–80%
Setup: Stand with feet hip-width and hands in a wide snatch grip so the bar rests at the hip crease. Bar over midfoot, shoulders slightly over the bar, lats engaged, core braced, eyes neutral.
Execution: Smooth first pull from the floor (bar stays close), accelerate through the knees, then violently extend hips and knees. Pull under fast and punch to lockout, catching in a stable overhead squat before standing. Reset breath and position, then take the second rep.
Approach: Treat each 2:00 window as a focused, high-quality double, no rushing. If positions drift or bar speed slows, stay at the same load within the 75–80% range rather than pushing heavier. Aim for identical reps across all 7 sets.
Cue Focus: “Press the floor, keep it close.” – “Finish tall, then pull under.” – “Punch to lockout and drive the knees out in the catch.”
Note: Prioritize consistent bar path and a confident catch over loading. Misses often come from pulling early with the arms or hesitating under the bar—stay patient off the floor and commit to the turnover.
Scaling Options: Newer athletes can perform power snatch doubles at light-moderate load, pausing 1–2 seconds overhead before returning to the floor. If mobility limits the catch, use a hang snatch or muscle snatch + overhead squat with PVC to groove positions. Reduce to 1 rep EMOM if fatigue impacts quality.
Example Sets
-@0:00-
Set 1:
2 Snatches @155# (70 kg)
-@2:00-
Set 2:
1 Clean and Jerk @155# (70 kg)
-@4:00-
Set 3:
1 Clean and Jerk @155# (70 kg)
-@6:00-
Set 4:
1 Clean and Jerk @155# (70 kg)
-@8:00-
Set 5:
1 Clean and Jerk @155# (70 kg)
-@10:00-
Set 6:
1 Clean and Jerk @155# (70 kg)
-@12:00-
Set 7:
1 Clean and Jerk @155# (70 kg)
Based off of a 200# 1RM
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
36 Double Unders
8 GHDs (or V-Ups)
4 Back Squats (135/95)
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Adductor Rockbacks
1 Minute Ring Lat Stretch
20x Shoo the Cat
Athletes Notes
Adductor Rockbacks
Ring Lat Stretch
Shoo the Cat