**CrossFit Kids @ 4.15pm (Last Week of CrossFit Kids for 2017)
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg (3 Sec Down Phase)
Rest 1 Min
Tempo Push-Ups x Max Reps
Rest 1 Min
then:
Four sets for max reps of:
45 seconds of DB Burpees (10kg/15kg)
(hands remain at sides during jump)
15 seconds of Rest
45 seconds of Toes to Bar
15 seconds of Rest
Post weights and reps to comments.
**CrossFit Junior Teens @ 4.15pm (Last Week of Teens for 2017)**
Six sets of:
Clean x 1.1.1
(rest 10 seconds between singles – these are FULL cleans)
then:
12 min AMRAP of:
6 Hang Squat Cleans (42.5kg/60kg)
12 Box Jumps (20″/24″)
(jump up, step down)
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm (Last Week of Teens for 2017)**
15 mins Handstand Push Up Practice
then:
Four sets for max reps of:
2 Mins of Rowing (for calories)
1 Min of Strict Handstand Push-Ups
1 Min of Strict Pull-Ups
Rest 2 minutes
Post reps completed to comments.
**CrossFit Junior Teens @ 4.15pm (Last Week of Teens for 2017)**
Five sets of:
Back Squat x 2-4 reps
Rest 2-3 min
then:
“The Chief”
Against a three-min running clock, complete AMRAP of:
3 Power Cleans (42.5kg/60kg)
6 Push-Ups
9 Air Squats
Repeat for a total of five sets, resting 1 Min between sets. Pick up each set where you left off when the last ended.
Post weights and rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm (Last week of CF Teens for 2017)**
Four sets of:
Strict Press x 4-6 reps (2 Sec Down Phase)
Rest 90 seconds
Weighted/Strict Pull-Up x 4-6 reps (2 Sec Descent)
Rest 90 seconds
then:
Three rounds for time of:
500m Row
20 Shoulder to Overhead (35kg/52.5kg)
Post weight and times to comments.
Push Press
5 - 5 - 5 - 5 - 5
then:
12 Min AMRAP
10 Dumbbell Push Press
15 Dumbbell Front Squats
20 Double Unders
Post weights and rounds completed to comments.
**CrossFit Kids @ 4.15pm**
Five sets of:
Back Squat x 3-5 reps (3 Sec Descent)
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds
then:
Three rounds for time of:
20 Cals of Rowing
30 Wall Balls (6kg/10kg)
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
In Pairs, with only one teammate working at any time, complete three sets for max reps of:
3 Mins of Shoulder to Overhead (30kg/42.5kg)
Rest 2 Mins
3 Minutes of Front Squats (30kg/42.5kg)
Rest 2 Mins
3 Minutes of Burpee over Barbell
Rest 2 Mins
Post weights and reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Spend 10-15 Mins practicing Bar or Ring Muscle Ups/Progressions
then:
5 Rounds for Time:
7 Deadlifts (70kg/102.5kg)
14 Chest-to-Bar Pull-Ups
400m Run
(30 Min Cap)
Post times to comments.
**CrossFit Junior Teens @ 4.15pm**
Five or Six sets of:
Bench Press - *2 Sec Descent tempo*
Rest 3 mins between sets above 85% of 1-RM
Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
then:
Against a 3-min running clock, perform the following:
Run 400m
Max Cals of Assault Bike OR Rower
Rest 3 mins between sets, and complete a total of 3 sets for max calories. Please note calories achieved in each set.
Post weights and Cals to comments.
**CrossFit Senior Teens @ 4.15pm**
For time:
50 Thrusters (15kg/20kg)
40 Kettlebell Swings (16kg/24kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (15kg/25kg)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
Post times to comments.
**Congratulations to all the Blue Lake Fun Run Participants that got up early on their Sunday and had a crack at either the 3.2km, 6.8km or 10.4km Run. You all did us proud!!**
If you have a bit of spare-time watch the CrossFit Invitational again where the Aussies reigned supreme!!
Five sets of:
Back Squat x 4-6 reps (3 Sec Descent)
Rest 3 mins between sets and use that time to work shoulder mobility.
then:
In pairs, alternating complete rounds, complete five:
5 Power Cleans (47.5kg/70kg)
5 Thrusters (47.5kg/70kg)
10 Box Jump-Overs (20″/24″)
Post weights and times to comments.
**CrossFit Kids @ 4:15pm**
Bench Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 mins between sets and use that time to warm-up for the snatches in the conditioning portion.
Then:
Three rounds for time of:
10 Hang Power Snatches (35kg/52.5kg)
15 Ring Dips
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Spend 15-20 mins building to a heavy complex of the following:
1 Squat Clean
+ 2 Push Press + 2 Push Jerk
then:
CrossFit Open Workout 12.1
7 Mins Burpees
(Jump and touch a target with both hands 6 inches above max reach)
Post weights and reps completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Four sets of:
Weighted/Strict Pull-Ups x 3-4 reps (2 Sec Descent)
Rest 1 Min
Weighted Pistols x 6 reps each leg
Rest 1 Min
then:
AMRAP 5 mins of:
10 Toes to Bar
10 Wall Balls (6kg/10kg)
Rest exactly 3 mins, and then . . .
AMRAP in 5 mins of:
10 V-Ups
20 Mountain Climbers (each step is one rep)
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Take 10-12 mins to practice three gymnastics skills of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…
then:
Three rounds for time of:
800m Run
20 Pull-Ups
10 Handstand Push-Ups
30 Min Cap.
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 15-20 mins to work up to a heavy, but not necessarily 1-RM Snatch
then:
EMOM for 20 mins, perform:
3 Snatches
6 Burpees
Score the total amount (in kgs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 1 minute, go ahead and finish the set and then sit out the remainder of the set that you overlapped.
Post weights to comments.
