**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
1 Clean Lift-Off + Clean
Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees - pause 2-seconds at the knees - reset and perform a full clean.
then:
For time:
10 Power Cleans (55kg/80kg)
20 Pull-Ups
30 Wall Balls (6kg/10kg)
400m Run
30 Wall Balls
20 Pull-Ups
10 Power Cleans
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Handstand Push Ups
5 x 5 reps
Aim is to practice and build on skills - scaling appropriately (Restricted range, Negatives, Box, Inverted Push Up etc.)
then:
EMOM 24 mins (6 sets of each):
Min 1 – 10/15 Cals of Assault Bike (or 150/200m of Rowing)
Min 2 – 15 Kettlebell Swings (24kg/32kg)
Min 3 – 10 Thrusters (30kg/42.5kg)
Min 4 – 12 Chest-to-Bar Pull-Ups
Post results to comments.
Deadlift
3-3-3-3-3
Then:
Open WOD 17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. (15m) weighted walking lunge
16 toes-to-bars
8 Dumbbell power cleans (15kg/22.5kg)
Then, 2 rounds of:
50-ft. (15m) weighted walking lunge
16 bar muscle-ups
8 Dumbbell power cleans (15kg/22.5kg)
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
OR
12min AMRAP
15m Walking Lunge with Dumbbell in front rack
16 Toes to Bar or High Knees
8 Dumbbell Power Cleans
**CrossFit Kids @ 4.15pm**
Spectators - family & friends are encouraged to come along to cheer you on!
We are going to try something a little different in regards to judging this Friday so we should be able to get through heats a bit quicker - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats. Those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 17.2 - GO TEAM BLUE LAKE CROSSFIT!!
Every 2 mins, for 20 mins (10 sets):
Hang Snatch + Snatch + Overhead Squat
then:
AMRAP 8 Mins:
5 Power Snatch (42.5kg/60kg)
10 Burpee Box Jump-Overs (20″/24″)
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 18 mins (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10m
(use partner assist or Wall Climbs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
then:
Three rounds for time of:
Run 400m
10 Handstand Push-Ups
15 Chest-to-Bar Pull-Ups
20 Alternating Pistols
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
2 Clean Lift-Offs + Power Clean
Build over the course of the 10 sets. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your second lift-off, reset and perform a power clean.
then:
For time:
Row 1000m
60 Walking Lunges with Kettlebell Farmer’s Carry (16kg/24kg)
120 Double-Unders
Post weights and times to comments.
EMOM 8 mins:
Strict Press x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,
Then rest 2 mins before starting…
Every 2 mins, for 6 mins (3 sets) of:
Strict Press x 1 rep
(take this as your opportunity to build to a new 1-RM)
AMRAP 2 mins of:
6 Push Press (42.5kg/60kg)
12 Ring Dips
Rest 2 mins, and repeat for a total of 4 sets – 16 mins total time, 8 mins of work.
EMOM for 6 mins:
Min 1 – 8-10 Ring Rows
Min 2 – 45 Second Plank Hold
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 12 mins (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest 2 mins before starting…
Every 3 mins, for 6 mins (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM
then:
AMRAP 6 Mins:
10 Pull-Ups
15 Wall Balls (6kg/10kg)
20 Kettlebell Swings (16kg/24kg)
2 Mins Rest
AMRAP 4 Mins:
5 Pull Ups
10 Wall Balls (8kg/12kg)
15 Kettlebell Swings (24kg/32kg)
Post weights and rounds completed to comments.
Hang Power Cleans
3 - 3 - 3 - 3 - 3
then:
CrossFit Games Open Workout 17.1
For Time:
10 Alternating Dumbbell Snatch
15 Burpee Box Jump Overs
20 Alternating Dumbbell Snatch
15 Burpee Box Jump Overs
30 Alternating Dumbbell Snatch
15 Burpee Box Jump Overs
40 Alternating Dumbbell Snatch
15 Burpee Box Jump Overs
50 Alternating Dumbbell Snatch
15 Burpee Box Jump Overs
20 Min Cap.
(Those that have already done the WOD can do Friday's programmed WOD)
Post weights and times to comments.
Spectators - family & friends are encouraged to come along to cheer you on!
Those signed up to the CrossFit Open must be judged by one of our official judges - those wanting to participate for the WOD but don't want to sign up - just let us know that you will be joining in the fun on Friday. The workout will be run in heats - as we don't know what the workout is until Friday morning around 11.30 AM we are unsure how long it will take to get through the heats.
If time is an issue for any one please let us know and we can put you in an earlier or later heat.
After you have done your workout don't forget to stick around & cheer on your fellow members - enjoy some post WOD nibbles & a sneaky beverage and enjoy the awesome atmosphere!
If you cannot do your workout on Friday night please let us know and we can organise it for Saturday morning or Monday.
It is SO IMPORTANT to remember that the Open is about celebrating our awesome community, having a go and supporting each other to do the best we can. So let's go out and SMASH 17.1 - GO TEAM BLUE LAKE CROSSFIT!!
Spend 15 Mins building to a heavy complex of the following:
1 Squat Clean + 1 Front Squat + 1 Push Jerk
then:
In pairs, alternate full rounds - AMRAP 18 mins:
30 Double-Unders
10 Front Squats (47.5kg/70kg)
10 Toes to Bar
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 3 mins, for 15 mins (5 sets):
Strict Shoulder Press x 2-3 reps
(1 RM Testing next week!)
then:
“Power Hungry”
For max cals:
3 Minutes of Assault Bike
Rest 4 mins, and then…
8 Min AMRAP:
5 Strict Pull-Ups
10 Push-Ups
Post weights and calories/rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 90 seconds, for 6 mins (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch
- Rest 1 Min, and then…
Every 90 seconds, for 6 mins (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch
- Rest 1 Min, and then…
Every 90 seconds, for 6 mins (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch
(20 mins)
then:
Three sets for times of:
Run 400m
15 Dumbbell Thrusters (15kg/25kg)
Rest 3 mins
Post weights and times to comments.
**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 mins between sets.
then:
21 - 15 - 9 reps for time of:
Deadlift (70kg/100kg)
Bar-Facing Burpees Over the Barbell
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 16 mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
(1 RM Testing next week!)
then:
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (47.5kg/70kg)
10 Alternating Front-Racked Reverse Lunges (47.5kg/70kg)
20 Min Cap.
Post weights and times to comments.
Alternate sets of:
Hang Power Snatch
3 - 3 - 3 - 3
Strict Pull Ups (+/- Bands or Weight as required)
5 - 5 - 5 - 5
then:
8 Min AMRAP
4 Hang Power Snatch
8 Burpees over Bar
12 Double Unders
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 mins
then:
AMRAP 16 Mins:
Run 400m
20 Push Press (30kg/42.5kg)
10 Pull-Ups
Post weights and rounds completed to comments.
**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 – 75% x 2 reps
*Set 5 – 85% x 2 reps
Rest 3 mins between sets.
then:
Five rounds for time of:
24 Kettlebell Swings (24kg/32kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (24kg/32kg)
12 Box Jumps (20″/24″)
Post weights and times to comments.
