Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s + Hip Halo Warmup
-into-
7:00 AMRAP
30-second Air Bike
5 Deadlifts (empty bar)
4 Hang Power Clean and Jerk (empty bar)
2 Thrusters (empty bar)
4 Up Downs to Seal Pose + Jump Over Bar
2. Strength
6 sets
Power Clean + Jerk (@ 80–85%)
-rest 1:30-2:00 between sets-
3. Workout Prep
2 sets:
3 Deadlifts (build in weight)
2 Hang Power Clean and Jerks (build in weight)
1 Thruster (build in weight)
10-second Air Bike (build in pace)
Coaches Notes
Mayhem Hip Halo Activation
Banded 7s
Deadlift
Hang Power Clean + Push Jerk
Thruster
No Push Up Burpee
Strength Overview:
This Clean & Jerk session builds explosive power, bar speed, and technical confidence under heavier loading. The power clean emphasizes a strong pull and fast turnover, while the jerk develops overhead stability and coordination. Athletes should treat every rep like a competition lift, precise setup, confident drive, and controlled finish. This structure enhances strength-speed transfer and reinforces consistency for maximal lifts later in the cycle.
Power Clean and Jerk (6 sets
Power Clean + Jerk (80–85%))
How to approach the lifts
Clean & Jerk
Power Clean + Jerk (6×1 @ 80–85%)
Setup: Stand with feet hip-width apart, hands just outside the shoulders on the barbell. Engage the lats, brace your core, and keep the chest tall with the bar over the midfoot.
Execution: Perform a powerful pull from the floor, extending through the hips and knees to drive the bar upward. Pull yourself under to catch the clean in a strong front rack position. Reset, take a breath, then dip and drive into the jerk, punch the bar overhead and stabilize in a solid receiving split or push jerk position before recovering.
Approach: Each set is a single, heavy-quality rep. Focus on speed and crisp transitions rather than volume. Maintain full control through both the clean and jerk, ensuring footwork and timing remain sharp as the weight increases.
Cue Focus: Stay patient off the floor, drive hard through the legs, and keep the bar close. In the jerk, dip straight down, drive vertically, and punch aggressively into lockout.
Note: This variation trains explosiveness and precision under heavy load while minimizing fatigue. Use consistent setup and tempo across all six sets for technical refinement.
Scaling Options: For newer athletes, perform 6×1 Power Clean + Push Jerk at 65–70% to reinforce speed and stability. If overhead mobility is limited, use Power Clean + Front Squat + Press to develop full extension and control before adding complexity.
Example Sets
Set 1:
1 Power Clean and Jerk @160# (73 kg)
-rest 60-90 seconds-
Set 2:
1 Power Clean and Jerk @160# (73 kg)
-rest 60-90 seconds-
Set 3:
1 Power Clean and Jerk @160# (73 kg)
-rest 60-90 seconds-
Set 4:
1 Power Clean and Jerk @170# (77 kg)
-rest 60-90 seconds-
Set 5:
1 Power Clean and Jerk @170# (77 kg)
-rest 60-90 seconds-
Set 6:
1 Power Clean and Jerk @170# (77 kg)
Based off of a 200# 1RM
Metcon (Calories)
12:00 AMRAP
60 Deadlifts (75/55)
40 Hang Power Clean and Jerks (75/55)
20 Thrusters (75/55)
Max Calorie Echo Bike