**CrossFit Senior Kids @ 4.30pm**
Complete 5 sets of:
Power Clean x 1.1.1.1
(rest 10 seconds between singles)
Build in weight across sets as able - Rest 2 Mins between sets.
then:
Three rounds for time of:
10 Power Cleans (47.5kg/70kg)
10 Burpee Box Jumps (20″/24″)
then:
Accessory Work:
5 Sets of Single-Arm Dumbbell Row x 6-8 reps each arm
Post weights and times to comments.
Hang Power Clean
3 - 3 - 3 - 3 - 3
then:
12 Min AMRAP
5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
200m Run
Post weights and rounds completed to comments.
**SET YOUR ALARM - Get down to 6am Class today for Jim's last session before he heads off to Fiji!!! (Don't worry - he will be back for an official farewell at this years Christmas Party - so start sorting out that party vest!)**
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Strict Pull-Ups x 3-5 reps (Use bands or add weight to meet rep range)
Rest 90 seconds
then:
Opposing Ladder for time:
10 Wall Balls (6kg/10kg)
1 Ring Dip
9 Wall Balls
2 Ring Dips
8 Wall Balls
3 Ring Dips
…
1 Wall Ball
10 Ring Dips
Post weights and times to comments.
Coach Jim is about to head off to Fiji for the job opportunity of a lifetime!!
The place won't be the same without you - we wish you all the best on this big adventure, stay safe and we will keep a bar set up ready for when you get back!!
**Official farewell for Jim at Christmas show - Dec 23rd**
**CrossFit Senior Teens @ 4.15pm**
Take 12-15 mins and build to a heavy 3-Rep Deadlift (Not a Max)
then:
In teams of two, alternate rounds and complete 7 rounds each of:
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
*Load with approximately 65-70% of today’s heavy triple
Post weights and times to comments.
Spend 15 mins working on Handstands/Handstand Push Ups/Handstand Walks
then:
Against a two-min running clock, complete as many reps as possible of:
3 Hang Cleans (42.5kg/60kg)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps
Rest 2 mins between sets, and complete a total of five sets.
Post reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Complete 3 Sets of:
5-10 Ring Dips OR Muscle Ups
Rest 1 Min
L-Sit Hold x Accumulate 45 Seconds
Rest 2 Mins
then:
"Annie"
50-40-30-20-10 Reps for time of:
Double Unders
Sit Ups
12 Min Time Cap.
Complete 6 sets of:
Overhead Squat x 2-4 reps
then:
AMRAP 10 Mins:
10 Pull-Ups
10 Alternating One-Arm Dumbbell Snatches
10 Box Jump Overs
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.
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
3-3-3-3-3-3
Then:
5min AMRAP
7 Push Jerks
14 Sit Ups
Rest 2 mins
5min AMRAP
10 Wall Balls
Run 200m
Post weights and reps completed to comments.
Five sets of:
Dumbbell Shoulder Press x 4-6 reps
Rest 1 Min
Farmer’s Carry x 100m
Rest 1 Min
then:
8 Min AMRAP - In Partners
8 Deadlifts (70kg/102.5kg)
8 Burpee Box Jump-Overs (20″/24″)
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Complete 8 sets of:
3-Position Snatch
(high hang, mid-thigh, then floor)
Build in load over the course of the 8 sets, emphasizing good speed and mechanics.
then:
Spend the remainder of class on Thoracic and Shoulder Mobility.
Post weights to comments.
AMRAP 6 Mins:
6 Power Snatch (35kg/52.5kg)
12 Wall Balls (6kg/10kg)
Rest 4 mins, and when the running clock hits 10:00…
AMRAP 6 Mins:
12 Alternating Single-Arm Dumbbell Snatches (20kg/30kg)
12 Box Jump-Overs (20″/24″)
Rest 4 mins, and when the running clock hits 20:00…
AMRAP 6 Mins:
Row 1000m OR Run 1000m
Burpees x Max Reps
Post rounds and reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Take 10 mins to build to a heavy-ish Front Squat, and then…
Every 3 mins, for 15 mins (5 sets) of:
Front Squat x 3-5 reps
then:
EMOM, for 15 mins (5 sets each):
Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings
Post weights to comments.
**CrossFit Junior Kids @ 3.45pm**
**CrossFit Senior Kids @ 4.30pm**
Take 20 mins to build to today’s heavy Push Press
then:
7 rounds for time of:
3 Power Cleans (42.5kg/60kg)
6 Push Press (42.5kg/60kg)
9 Push-Ups
Post weights and times 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.
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.
Thruster
3-3-3-3-3-3
Then:
10 Min AMRAP:
10 Thrusters (15kg/20kg)
10 KB Swings (16kg/24kg)
10 Box Jumps (20″/24″)
Run 200m
Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring or Stationary Dips x 20-25 reps
Rest 90 seconds
then:
Three rounds for time of:
500m Row
15 Hand-Release Push-ups
25 Kettlebell Swings (24kg/32kg)
Complete with a partner in Indian File.
Post weights and times to comments.
Take 15-20 mins to build to today’s heavy Jerk
then:
In 2 Mins, complete:
25/15 Cals of Assault Bike or Rowing
Push Press x Max reps (35kg/52.5kg)
Rest 2 mins between sets, and complete a total of 4 sets.
Post weights and reps to comments.
Take 15 mins to build to today’s “heavy-ish” Power Clean
and then…
EMOM, for 24 mins (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200m
Score your successful lifts in kgs. For example, if you made 21/24 power cleans @ 50kg, your score would be 21 x 50 = 1,050kg.
Post weights to comments.
