**CrossFit Junior Teens @ 4.15pm**
Four rounds for time of:
400m Run
24 Goblet Squats (24kg/32kg)
12 Burpee Box Jump-Overs (20″/24″)
This workout is inspired by the “Vest Triplet” events that teens and masters athletes will be completing on Saturday of the 2017 CrossFit Games. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same while wearing a weight vest.
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Strict Press x 2-3 reps
Rest 2 mins
Pistols x 4-5 reps each leg
Rest 2 mins
then:
For time:
30/40 Calories of Assault Bike (or Rowing)
30m Dumbbell Overhead Walking Lunges (25kg/35kg)
This workout is inspired by the “Assault Lunge” event that teens and masters athletes completed on Friday of the 2017 CrossFit Games.
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 20 mins (10 sets):
Power Clean x 2 reps
*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%
then:
“Elizabeth”
21 - 15 - 9 reps for time of:
Power Clean (42.5kg/61kg)
Ring Dips
Compare results to February 13th, 2017 here.
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg (2 Sec Descent - perform these with a barbell in the front rack position)
Rest 1 Min
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 1 Min
then:
EMOM 10 mins:
10 Thrusters (30kg/42.5kg)
5 Burpees
Post weights and reps completed to comments.
Power Snatch
3 - 3 - 3 - 3 - 3
then:
9 Min AMRAP
7 Hang Power Snatch
9 Burpees
11 Box Jumps/Step Ups
Post weights and rounds completed to comments.
Five sets of:
3 Front Squats + 1 Jerk
Rest 2-3 mins
Then:
Four rounds for time of:
Run 400m
8 Ground to Overhead (42.5kg/60kg)
25 Min Cap.
**CrossFit Junior Teens @ 4.15pm**
Five sets of:
Push Press x 5 reps
Rest 2-3 mins
Then:
In 5 mins, complete the following:
Run 600m
Row as many metres as possible
Rest exactly 5 mins, and then . . .
AMRAP 5 Mins of:
5 Pull-Ups
15 Air Squats
Rest exactly 5 mins, and then . . .
AMRAP in 5 mins of:
10 Dumbbell Push Press (15kg/25kg)
10 Toes to Bar
Post weights and reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Deadlift x 3-4 reps
Rest 20 seconds
Ring Dips x 8-10 reps (2 Second Descent)
Rest 3 mins
then:
Three rounds for time of:
25 Ball Slams (30lb/50lb)
15 Chest-to-Bar Pull-Ups
Post weights and times to comments.
10mins Double Under and HSPU tech...then:
In 3 Mins Complete:
300/350m Row OR 20/30 Cals of Assault Bike THEN...
Double-Unders x Max Reps
Rest 3 mins, and then…
In 3 Mins Complete:
300/350m Row OR 20/30 Cals of Assault Bike THEN...
Strict Handstand Push-Ups x Max Reps
Rest 3 mins
Repeat twice more for a total of 3 Sets.
36 mins total, 18 mins of work.
Post reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Five sets of:
Cleans x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 mins
then:
AMRAP 4 mins of:
15 Kettlebell Swings (24kg/32kg)
10 Pull-Ups
Rest exactly 4 mins, and then . . .
AMRAP 4 mins of:
10 Box Jumps (20″/24″)
10 Push-Ups
Post weights and rounds completed to comments.
10mins Power Clean Build Up and Tech
Then:
AMRAP 6 Mins:
5 Power Cleans (42.5kg/60kg)
5 Burpees Over the Barbell
Rest 4 mins, and when the running clock reaches 10:00…
AMRAP 6 Mins:
10 Wall Balls
10 Hand-Release Push-Ups
Rest 4 mins, and when the running clock reaches 20:00…
AMRAP 6 Mins:
Row for Calories
Four sets of:
Single-Arm Dumbbell Press x 4-6 reps each arm
Rest 90 seconds
Romanian Deadlift x 6-8 reps (3 Second Descent)
Rest 90 seconds
Then:
Partners alternate whole rounds to complete AMRAP 15 mins of:
3 Dumbbell Man-Makers
6 Burpee Pull-Ups
9 Box Jumps (20″/24″)
Post weights and rounds to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 6 mins, for 30 mins (5 sets) for times:
500m Row
25 Wall Balls (8kg/10kg)
Modify the weight of the ball or the reps of the wall balls to ensure that you complete each set within 4 mins.
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 mins
then:
Four rounds for time of:
20 Walking Lunges (15kg/25kg Dumbbells or 16kg/24kg Kettlebells)
15 Toes to Bar
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 3 mins, for 18 mins (6 sets):
Hang Snatch + Snatch
Build from 65-70% to today’s heavy complex.
then:
Five rounds for time of:
10 Hang Power Snatches (30kg/42.5kg)
30 Double-Unders
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Bench Press x 4-6 reps (2 Second Descent)
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds
then:
Four rounds for time of:
400m Run
30 Kettlebell Swings (16kg/24kg)
20 Push-Ups
20 Min Cap.
Post weights and times to comments.
4 More Days til The CrossFit Games 2017!!
Back Squat
5-5-5-5-5-5
then:
Five rounds for time of:
400m Run
7 Push Presses (42.5kg/60kg)
14 Back Squats (42.5kg/60kg)
Post weights and times to comments.
