Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
8:00 AMRAP
30-second Row
5 Down Dog to Seal Pose
5 Scorpions (each side)
5 Single Arm Dumbbell Bench Press (each)
2. Strength
4 sets
10 Bench Press (build across sets by feel)
3. Workout Prep
2 sets:
10-second Row (build in pace)
3 Push Ups
Coaches Notes
Banded 7s
Downward Dog to Upward Dog Transition
Scorpion Stretch
Single Arm Dumbbell Bench
Strength Overview:
This Bench Press session targets upper-body hypertrophy and pressing endurance. The 4×10 structure develops tricep, shoulder, and chest strength while improving control under moderate volume. Athletes should aim for consistency in bar path and tempo, with smooth progression across sets. The goal is to build pressing capacity that directly supports overhead and Olympic movements.
Bench Press (4 sets
10 Bench Press (build across sets by feel))
How to approach the lifts
Bench Press
4×10, build across sets by feel
Setup: Lie flat on the bench with feet firmly planted and eyes directly under the barbell. Grip the bar slightly wider than shoulder-width, maintaining a strong wrist and stacked forearm position. Retract the shoulder blades and brace your core before unracking.
Execution: Lower the bar with control until it lightly touches the chest. Press the bar upward along a slightly curved path, finishing with arms fully extended and shoulders packed down. Maintain steady tempo and avoid bouncing off the chest.
Approach: Start at a moderate weight that allows all 10 reps to be performed cleanly. Build load slightly each set while maintaining smooth control and bar speed. Rest 90–120 seconds between sets.
Cue Focus: Drive through the feet, keep the bar path consistent, and squeeze the bar tight. Think “press through the chest, not with the shoulders.”
Note: Prioritize stability over maximal load—each rep should reinforce strong scapular control and smooth tempo.
Scaling Options: Substitute dumbbells for greater range of motion or perform floor presses for shoulder safety. New athletes can reduce reps to 6–8 or use band-assisted presses to refine control and bar path.
Example Sets
Set 1:
10 Bench Press @95# (43 kg)
-rest 2:00-
Set 2:
10 Bench Press @105# (47 kg)
-rest 2:00-
Set 3:
10 Bench Press @115# (52 kg)
-rest 2:00-
Set 4:
10 Bench Press @125# (57 kg)
Metcon (AMRAP – Reps)
15:00 AMRAP
8/7 Calorie Row
10-15-20-25. . .
Push Ups