Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8:00 AMRAP
30-second Run
30-second Jump Rope
5 World’s Greatest Stretch (each side)
3 Front Squats (empty bar, slow and controlled)
10 Sit Ups
2. Strength
5 sets
10 Front Squats (build across sets by feel)
3. Workout Prep
3 sets:
10-second Run (build in pace)
3 GHD’s
Coaches Notes
Single Unders
World’s Greatest Stretch
Front Squats
Sit Ups
Strength Overview:
This Front Squat session emphasizes leg endurance, posture, and control under higher volume. The 5×10 format develops midline stability and front rack strength while improving squat mechanics for Olympic lifting. Athletes should aim for a smooth build across sets, starting at a light moderate weight around 45–50% of their 1RM and increasing slightly each set as fatigue allows. The load should feel challenging but controlled by the final two sets, pushing leg strength without sacrificing depth or upright posture. Focus on quality movement, consistent tempo, and tight bracing throughout rather than chasing heavy weight.
Front Squat (5 sets
10 Front Squat (build across sets by feel))
How to approach the lifts
Front Squat
5×10, build across sets by feel
Setup: Position the barbell on the front rack with elbows high, chest up, and feet shoulder-width apart. Engage the core, keeping the bar balanced over the midfoot.
Execution: Descend with control, keeping elbows high and chest upright. Drive through the midfoot to stand, ensuring knees track in line with the toes. Focus on full range of motion with tension maintained throughout.
Approach: Build across sets based on feel. Starting at a light moderate weight around 45–50% that challenges posture and leg strength without breaking position. Rest 90–120 seconds between sets.
Cue Focus: “Elbows high, chest tall.” Maintain even pressure through the whole foot and stay braced from the bottom up.
Note: Scale by using lighter load or a goblet squat variation for athletes lacking front rack mobility. Maintain upright posture and depth over load to reinforce proper positioning.
Scaling Options: Use dumbbells or a single kettlebell in goblet position for beginners. Reduce reps to 6–8 per set if front rack mobility or fatigue compromises form. Advanced athletes can pause for 1 second in the bottom to increase time under tension and positional strength.
Example Sets
Set 1:
10 Front Squats @95# (43 kg)
-rest 2:00-
Set 2:
10 Front Squats @105# (47 kg)
-rest 2:00-
Set 3:
10 Front Squats @115# (52 kg)
-rest 2:00-
Set 4:
10 Front Squats @125# (57 kg)
-rest 2:00-
Set 5:
10 Front Squats @135# (61 kg)
Metcon (2 Rounds for reps)
6 sets:
1:00 Max Calorie Run OR Max Shuttle Run
1:00 Max GHDs (Or V-Ups)
1:00 Rest
* Each Shuttle Run rep is 25 feet down + 25 feet back (50 feet total). You do NOT need to touch the ground today.