**CrossFit Senior Teens @ 4.15pm**
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets
then:
Spend 10 mins on Quad & Hip Mobility
Spend 10 Mins on Upper Back & Shoulder Mobility
Post weights to comments.
Four sets of:
Push Press x 2-4 reps
Rest 1 Min
Plank from Rings x 60-90 seconds
Rest 1 Min
then:
Against a 1 Min running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (24kg/32kg)
Max Reps of Thrusters (25kg/35kg)
Rest 1 Min between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
Post reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Four sets of:
Weighted Pull-Ups x 3-4 reps
Rest 10-15 seconds
Max Effort Ring Dips
Rest 2-3 mins
then:
AMRAP 12 Mins:
10 Renegade Rows (15kg/25kg)
20 Box Jumps (20″/24″)
Run 200m
Post rounds completed to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Complete 5 Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Strict Handstand Push-Ups x max reps
Note weight used and reps achieved.
then:
Three rounds for time of:
15 Deadlifts (47.5kg/70kg)
12 Hang Power Cleans (47.5kg/70kg)
9 Front Squats (47.5kg/70kg)
6 Jerks (47.5kg/70kg)
Post weights, reps and times to comments.
Happy Father's Day to all the dads out there! Hope you have a great day!
Deadlift
5 - 5 - 3 - 3 - 1 - 1
then:
AMRAP 10 Mins
10 Sit Ups
10 Front squats
EMOM - 3 Burpees
Post weights and rounds completed to comments.
Focus. Speed. Power.
Complete 6 sets of:
Snatch Balance + 3 Overhead Squats
Build to today's heaviest complex.
(20 Mins)
then:
For time:
12 Power Snatches (35kg/52.5kg)
12 Box Jumps (24″/30″)
9 Power Snatches (35kg/52.5kg)
9 Box Jumps (24″/30″)
6 Power Snatches (35kg/52.5kg)
6 Box Jumps (24″/30″)
Run 600m
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 12-15 mins to build to 85-90% of your 1-RM Back Squat
and then…
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
then:
For time:
Row 1000m
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Kettlebell Swings (24kg/32kg)
10 Strict Handstand Push-Ups
Time cap = 15 mins
Post weights and times to comments.
Spend 15 Mins building up to today's 5 RM Push Press
then:
EMOM 16 mins:
Even minutes – 10 Burpees
Odd minutes – 5 Power Cleans
(use the heaviest weight you can successfully handle)
Post weights and reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Three sets of:
Front-Racked Alternating Lunges x 20 reps
Rest 1 Min
Turkish Get-Ups x 2-3 reps each arm
Rest 1 Min
Plank x 60-90 seconds
Rest 1 Min
then:
AMRAP 5 mins of:
Dumbbell Weighted Burpees x 3 reps
Alternating Dumbbell Rows from the Plank x 5 reps (each arm)
Dumbbell Thrusters x 7 reps
Rest 2 mins and then repeat.
Post weights and reps completed to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more
Complete a set every 3 mins - no more than 20 mins total.
then:
Four rounds for max reps of:
1 Min of Rowing for Calories
Rest 15 seconds
1 Min of Push-Ups
Rest 15 seconds
1 Min of Toes to Bar
Rest 90 seconds
This portion will take exactly 20 mins.
Post weights and reps completed to comments.
Huw with the one and only Drummond Williamson at his CF Level 1 cert.
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.
C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Push Jerk
3 - 3 - 3 - 3 - 3
then:
AMRAP 8 Mins
5 Burpee Box Jumps
7 Push Jerk
9 Kettlebell Swings
Post weights and rounds completed to comments.
"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups
then:
Team Prowler Sprints
then:
Spend 15-20 Mins on Posterior Chain mobility
Post times to comments.
Future is looking bright at Blue Lake CrossFit - Our awesome Term 3 Senior Teens Group!!
**CrossFit Senior Teens @ 4.15pm**
3 Sets of:
1 – Arch to Hollow Rolls x 20 reps
(alternate from holding a core hollow body position to a superman position without your hands or feet touching the floor)
2 – Ring Rows x 10-12 reps
then:
For time:
30 Ball Slams
Run 800m
30 Ball Slams
Post times to comments.
Two Dumbbell Racks on the way... Thanks Heidi Heemskerk!!
Spend 15-20 mins practicing Hang Snatch - with a 15/20kg Bar only
then:
"Cindy"
20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
Post rounds & reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Strict Press x 8 Reps
Rest 2 mins between sets
then:
Three rounds for time of:
400m Run
15 Box Jumps (20″/24″)
10 Handstand Push-Ups
Time cap: 12 mins
Post weights and times to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Complete 6 sets of each:
1 – Hang Clean + Power Clean + Clean (No more than 30kg for Ladies/40kg for Men - Tech focus!!)
2 – Ring Dips x 10 reps
then:
"Jackie"
For time:
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull Ups
Post weights and times to comments.
Hang Power Cleans
2 - 2 - 2 - 2 - 2
then:
10 Min AMRAP
8 Hang Power Cleans
10 Toes to Bar
Run 200m
Post weights and rounds completed to comments.
Every 3 mins, for 12 mins (4 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Go as heavy as possible each set.
then:
Tabata Row for Calories
Rest 1 Min
Tabata Wall Balls
Rest 1 Min
Tabata Burpees
Rest 1 Min
Tabata Hollow Holds or Rocks
*Perform eight sets of 20 seconds of work and 10 seconds of rest for each “Tabata” movement, and rest 1 Min before moving on to the next movement - score is the lowest number completed on any of the eight sets for each movement*
Post weights and reps to comments.
