**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 mins, for 4 mins (2 sets):
Back Squat x 4-5 reps @ 80-85%
then:
For time:
50 Wall Balls (6kg/10kg)
100 Double-Unders
40 Wall Balls
80 Double-Unders
30 Wall Balls
60 Double-Unders
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 10 mins, for 40 mins (4 sets) for times:
Run 800m
9 Toes to Bar
12 Chest-to-Bar Pull-Ups
15 Strict Handstand Push-Ups
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to something heavy.
then:
“Elizabeth”
21 - 15 - 9 reps for time of:
Power Clean (42.5kg/60kg)
Ring Dips
Post weights and times to comments.
Front Squat
7 - 7 - 5 - 5 - 3 - 3
then:
For Time:
20 Kettlebell Swings
200m Run
20 Thrusters (20kg)
200m Run
20 Pull-Ups
200m Run
20 Thrusters
200m Run
20 Kettlebell Swings
12 Min Cap.
Post weights and times to comments.
A massive congratulations to Nic for passing her Level 1 CrossFit Cert last weekend! What a champ!!
**CrossFit Kids @ 4.15pm**
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 3 mins between sets.
then:
“Christine”
Three rounds for time of:
Row 500m
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″/24")
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on 1/2/17)
Rest 2-3 mins
then:
12 Min AMRAP:
50 Double-Unders
15 Push Press (35kg/52.5kg)
15 Pull-Ups
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Followed by…
Every 2 mins, for 4 mins (2 sets):
Back Squat x 8-10 reps @ 75-80%
.
then:
Three rounds for time of:
Run 400m
12 Front Squats (50kg/75kg)
12 Toes to Bar
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
2-Position Snatch
(high hang, followed by hang from mid-thigh)
Start your first set at approximately 55% of 1-RM, and build from there over the course of the 10 sets.
then:
For time:
30 Burpees Over the Barbell
15 Ground to Overhead (47.5kg/70kg)
30 Burpees Over the Barbell
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 90 seconds, for 30 mins (5 sets of each):
Station 1 – Strict Handstand Push-Ups x 10-15 reps
Station 2 – Bottom’s Up Kettlebell Carry x 25m each arm
Station 3 – Reverse-Grip Bent-Over Barbell Row x 8-10 reps
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet x 16-20 reps
then:
For time:
50 Cals of Assault Bike
Post reps and times completed to comments.
Push Press
3 - 3 - 3 - 3 - 3
then:
Tabata - 20 Secs on/10 Secs off for 4 mins each (8 sets) of:
Burpees
Push Press (15kg/20kg)
Row/Bike
Rest 1 Min between movements.
Post weights and reps completed to comments.
Throwback - Dan enjoying CrossFit Open Workout 15.5
**CrossFit Kids @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55% of 1-RM
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
Immediately followed by…
Every 2 mins, for 4 mins (2 sets):
Back Squat x 8-10 reps @ 73-78%
then:
Three rounds for time of:
10 Bar-Facing Burpees Over the Barbell
15 Thrusters (30kg/42.5)
20 Pull-Ups
Post weights and times to comments.
Throwback to CrossFit Open Workout 15.2 - Carmie & Jo - The calm before the storm...
**CrossFit Junior Teens @ 4.15pm**
Every 90 seconds, for 6 minutes (4 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 1 Min, and then…
Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 1 Min…
Every 90 seconds, for 6 minutes (4 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
(20 Mins Total)
then:
For time:
Row 1000m
30 Alternating Pistols
30 Power Cleans (47.5kg/70kg)
12 Min Cap.
Post weights and times to comments.
Throwback to CrossFit Open 16.3 - Hayley, Rudy, Jase, Nat & Imogen.
**CrossFit Senior Teens @ 4.15pm**
Five sets of:
Unsupported Seated Strict Press x 5-6 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 mins
then:
EMOM for 15 mins (5 sets):
Min 1 – 9 Strict Handstand Push-Ups
Min 2 – 12 Toes to Bar
Min 3 – 15 Burpees
Increase or decrease the prescribed reps to make this session challenging, but manageable for your ability level.
Post weights and reps completed to comments.
Throwback to CrossFit Open Workout 14.2 - Darren!!
**CrossFit Junior Teens @ 4.15pm**
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.
If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.
then:
AMRAP 12 Mins
9 Deadlifts (70kg/102.5kg)
12 Box Jumps (20″/24″)
200m Run
Post weights and rounds completed to comments.
Throwback to CrossFit Open Workout 15.5 - I believe the dress code was bright colours!!
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups/Chest to Bar Pull Ups
Station 2 – 15-20m Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing OR scale appropriately to wall climbs/handstand holds/shoulder taps)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)
then:
Three sets for max reps against a 3-min running clock:
Row 500m
Pull-Ups x Max Reps
Rest 3 mins
Post reps completed to comments.
Throwback to CrossFit Open Workout 13.2 (2013) - Giulia & Loz!!
Deadlift
7 - 7 - 5 - 5 - 3 - 3
then:
3 Rounds for time of:
200m Run
10 Box Jumps (20″/24″)
15 Wall Balls (6kg/10kg)
Post weights and times to comments.
**CrossFit Kids @ 4.15pm**
Every 3 mins, for 18 mins (6 sets):
3-Position Snatch
(high hang, hang, then 2″ below the knee – pause for 2 seconds in each starting position)
Build over the course of the six sets.
then:
AMRAP 12 mins:
40 Double-Unders
20 Pull-Ups
10 Ground to Overhead (47.5kg/70kg)
Post weights and times to comments.
