**CrossFit Kids @ 4.15pm**

Take 15-20 mins to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

then:

Against a two-min running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 mins between sets, and complete a total of five sets. Recommended Loads – 42.5kg/60kg

Post reps completed to comments.

Take 15-20 mins and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

Then

Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 1 Min
Plank Hold x 1 Min
Rest 1 Min

then:

Five rounds for time of:
10 Dumbbell Thrusters
10 Toes to Bar

Post weights and times to comments

**CrossFit Junior Teens @ 4.15pm**

Four sets of:
Push Press x 3-5 reps
Rest 1-2 Mins
Reverse-Grip Pull-Ups x 3-5 reps (Use bands/add weight to meet rep range)
Rest 1-2 Mins

then:

For time:
10 Wall Balls (8kg/12kg)
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.

**OPEN GYM - 8am-9am - NO REGULAR CLASSES TODAY**

Four sets of:
Dumbbell Strict Press x 4-6 reps
Rest 1 Min
Good Mornings x 6-8 reps
Rest 1 Min

then:

3 Rounds for Max Reps
1 Min KB Swings
1 Min Ground to Shoulder (Slam Ball)
1 Min Hang Power Cleans
1 Min Row for Cals
1 Min Rest

Post weights and reps to comments.

**CrossFit Kids @ 4.15pm**

Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 mins

then:

Four rounds for time of:
10 Hang Squat Snatches (35kg/52.5kg)
20 Box Jump-Overs (20″/24″)

Post weights and times to comments.

"Murph"
For time:
1 mile Run (1.6km)
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run (1.6km)

Complete with a 10kg weight vest. Partition up the pull ups, push ups and squats however you like.

1/2 "Murph", Partner "Murph" and the usual movement scaling options available so everyone can give it a go!!! :)

This WOD has the potential to go for a while guys so get there on time!

Post times to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Deadlift x 3-5 reps
Rest 2-3 mins

then:

AMRAP 10 Mins:
10 Clean & Jerks (47.5kg/70kg)
15 Burpees

Post weights and rounds completed to comments.

Four sets of:
Single-Arm Dumbbell Row x 6-8 reps
Rest 1 Min
Overhead Weighted Lunge x 10 reps
Rest 1 Min

then:

In pairs, with only one partner working at a time, alternate to complete 7 rounds each of:
5 Man-Makers (15kg/25kg)

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Front Squat x 3-5 reps (3 Second Descent)
Rest 20 seconds
Strict Pull-ups x Max unbroken reps
Rest 2 mins

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.

Compare to last time here.

Post weights and times to comments.

Pause Front Squats
5 - 5 - 5 - 5 - 5
2 Second Pause in the bottom

then:

For time:
400m Run
immediately followed by…
4 rounds of:
4 Strict Press/Strict Handstand Push Ups
8 Chest-to-Bar Pull-Ups
12 Air Squats
immediately followed by…
400m Run

Post weights and times to comments.

**CrossFit Kids @ 4.15pm**

Complete 4 sets each of:
Station 1 – 4-8 Ring Muscle-Ups/or Ring Transition work (2 Mins)
Station 2 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

then:

Two sets for times of:
30/25 Cals of Assault Bike (Rower 50/40 Cals)
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Post times to comments.

**CrossFit Junior Teens @ 4.15pm**

Back Squat
*Set 1 – 3 reps @ 80-85%
*Set 2 – 2 reps @ 85-90%
*Set 3 – 1 rep @ 90-95%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 2 reps @ 90-95%
*Set 6 – 1 rep @ 95-101%
Rest 3 mins between sets

then:

Four sets for max reps of ball slams against a 2-min running clock, with 2 mins of rest between sets:
Row 300/250m
Ball Slams

Post weights and reps completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Take 15-20 mins to build to today’s heavy…
Split Jerk x 1 rep

then:

AMRAP 10 Mins:
5 Burpee Pull-Ups
10 Kettlebell Swings (24kg/32kg)
20 Wall Balls (6kg/10kg)

Post weights and rounds completed to comments.

**CrossFit Junior Teens @ 4.15pm**

4 Min AMRAP:
Run 400m
Handstand Push-Ups x Max Reps

Rest exactly 4 mins, and then . . .

4 Min AMRAP:
10 Box Jumps Overs (20″/24″)
10 Pull-Ups

Rest exactly 4 mins, and then . . .

4 Min AMRAP:
5 Burpees
5 Thrusters (30kg/42.5kg)

Rest exactly 4 mins, and then . . .

4 Min AMRAP:
30 Double-Unders
10 Toes to Bar

Post reps completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Three sets of:
Deadlift x 6-8 reps
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

then:

Three rounds for time of:
400m Run
15 Box Jump Overs (20"/24")
25 Push Press (30kg/40kg)

Post weights and times to comments.

The final individual event from this weekends Pacific Regionals!!