**CrossFit Senior Teens @ 4.15pm**
**Fundamentals Workshop on tonight @ 5.30pm - Phone - 0427345917 for bookings**
Four sets of:
Deadlift x 4-6 reps
Rest 30 seconds
Handstand Push-Ups x 10 reps
Rest 2 mins
then:
"Fran"
21-15-9 Reps for time of:
Thrusters (30kg/42.5kg)
Pull Ups
10 Min Cap.
Post weights and times to comments.
Spend 20 Mins working on 2 Gymnastics Skills:
Toes to Bar
Pull Ups
Muscle Ups
Ring Dips
Pistols
Handstand Push Ups
etc..
Think about what you want to practice/work on before you come in so we can help you achieve your goal.
then:
"Elizabeth"
21-15-9 Reps for time:
Squat Cleans (42.5kg/61kg)
Ring Dips
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Bench Press
5 - 5 - 5 - 5 - 5
then:
Spend 15-20 Mins working on shoulder & upper back mobility.
Post weights to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Four sets of:
Back Squat x 3-5 reps (3 Second descent)
Rest 1 Min
Strict Reverse Grip Pull-ups x Max Reps
Rest 2 mins
then:
“Nancy”
5 Rounds for time:
Run 400m
15 Overhead Squats (30kg/42.5kg)
20 Min Time Cap.
Post weights and times to comments.
Spend 15 Mins building up to a heavy 3 Rep Thruster
then:
20-15-10 Reps for time of:
Thrusters
Burpees
Post weights and times to comments.
I see you there...
Six sets of:
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 70 x 6, 75 x 4, 80 x 2, 75 x 6, 80 x 4, 85 x 2)
Rest 2-3 Mins between sets
then:
Three rounds for max reps/calories:
1 Min of Rowing (for Calories)
Rest 1 Min
1 Min of Ring Dips
Rest 1 Min
1 Min of Burpee Box Jump-Overs (20″/24″)
Rest 1 Min
Post weights and reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Spend 20 Mins working on the following skills (Aim for 3 sets of each):
1 - Handstand Walk x 10m
(use partner assist or Handstand Wall Runs/Wall Climbs/HS Holds if you don’t have handstand walks yet)
2 - Alternating Pistols x 16-20 reps
then:
For time:
Run 800m
30 Ground to Overhead (42.5kg/61kg)
Run 800m
17 Min Cap.
Post times to comments.
Take 20 minutes to build to today’s 1-RM Power Clean & Jerk
then:
Four rounds for time of:
60 Double-Unders
30 Wall Balls (6kg/10kg)
15 Pull-Ups
20 Min Cap.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Spend 3 Mins at each station for 3 rounds total:
Station 1 – 25/35 Cals of Assault Bike
Station 2 – 50 Double-Unders + 10 Strict Handstand Push-Ups/L-Seated Dumbbell Press
Station 3 – Run 400m
Station 4 – 15 Toes to Bar + 15 Push Presses (30kg/42.5kg)
(36 Mins)
Post times to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Three sets of:
Back Squat x 6-8 reps (3 Second descent)
Rest 2 mins
Weighted Pull-Ups x 3-5 reps
Rest 2 mins
then:
AMRAP 8 Mins
16 Ball Slams
8 Burpees
Post weights and rounds completed to comments.
Hang Power Snatch
3 - 3 - 3 - 3 - 3
then:
AMRAP 10 Mins
5 Burpees
10 KB Swings
15 Ball Slams
Post weights and rounds to comments.
Rotate through the following stations x 3:
1 - Muscle-Ups x Max Reps in 1 Min OR Muscle up transitions drills
2 - Handstand Walk x 10m
(use partner assist or Wall Climbs if you don’t have handstand walks yet)
3 - L-Sit Hold x 30-45 secs accumulated time
then:
Against a 3 min running clock, complete:
400m Run
Max Effort Wall Balls
Rest 3 mins
Repeat for a total of three sets.
Post reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Three sets of:
Deadlift x 6-8 reps (2 Secs for each descent)
Rest 20 secs
Unbroken Kettlebell Swings x 20 reps
Rest 3 mins
then:
Three rounds for time of:
Row 500m or Run 400m
20 Push-Ups
10 Chest-to-Bar Pull-Ups
15 Min Time Cap.
(Each athlete must row at least once)
Post weights and times to comments.
Four sets of:
Bench Press x 4-6 reps (2 Secs for each descent)
Rest 2 Mins between sets
then:
For time:
Row 1000m
25 Thrusters (30kg/42.5kg)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters
20 Min Time Cap.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
AMRAP 8 Mins:
8 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
8 Strict Reverse-Grip Pull-Ups
Rest 4 mins, and then…
AMRAP 6 Mins:
15 Ring Dips
15 Box Jump-Overs (20″/24″)
Rest 4 mins, and then…
AMRAP 4 Mins:
Assault Bike or Rower
Post rounds/reps completed to comments.
Darryl working on his mobility...
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Every 2 mins, for 20 mins (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today's heavy 1 Rep.
then:
“Five-Minute Capacity Test”
5 Min AMRAP:
5 Squat Cleans (42.5kg/61kg)
10 Burpees Over the Barbell
Post weights and rounds completed to comments.
Recovery Day
A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
**Courtesy of CrossFit Invictus**
Spend 15 Mins building up to solid 3 Rep Front Squat
then:
"Mini-Murph"
For time:
400m Run
25 Pull-ups
50 Push-ups
75 Squats
400m Run
Partition the pull-ups, push-ups, and squats as needed.
Post times to comments.
With a continuous running clock, perform the following:
0:00 – 1000m Row
5:00 – 75 Shoulder to Overhead (35kg/52.5kg)
10:00 – 15 Muscle-Ups or 30 Strict Pull-Ups
15:00 – 75 Wall Balls (6kg/10kg)
20:00 – 75 Box Jump Overs (20″/24″)
25:00 – 800m Run
Aim is to complete each task before the next one starts or as many reps as possible.
Post results to comments.
