**CrossFit Senior Teens @ 4.15pm**
EMOM for 5 mins:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean
Rest 1 Min, and then…
Every 90 seconds, for 6 mins (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 1 Min, and then…
Every 2 mins, for 6 mins (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean
then:
10 Min AMRAP:
10 Ground to Overhead (35kg/52.5kg)
10 Ring Dips
*Optional Accessory Work*
3 Sets of:
Single-Arm Dumbbell Row x 8 reps each arm
Post weights and rounds completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 12 mins (2 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:
20/30 Cal Row
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Three sets of:
Back Squat x 8 reps
Rest 3 minutes
Select a weight that will make your final 2 reps of each set extremely difficult.
then:
For time:
400m Run
40 Box Jumps (20″/24″)
40 Toes to Bar
40 Push-ups
400m Run
Post weights and times to comments.
Hang Power Clean
3 - 3 - 3 - 3 - 3 - 3
then:
4 Rounds for time:
Run 200m with Medball
12 Box Jumps
8 Hang Power Cleans
Post weights and times to comments.
**CrossFit Kids @ 4.15pm**
In Pairs, alternating movements throughout, complete 30 min AMRAP of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (30kg/42.5kg)
20 Burpees
10 Strict Pull-Ups
Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.
Post rounds to comments.
**CrossFit Junior Teens @ 4.15pm**
15 Min AMRAP:
500m Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 mins, and when the running clock reaches 20:00…
15 Min AMRAP:
400m Run
40 Push-Ups
20 Wall Balls (6kg/10kg)
Post rounds completed to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 12 mins (6 sets):
High Hang Snatch + Hang Snatch
Build over the course of the six sets then:
Every 2 mins, for 6 mins (3 sets):
4-Position Halting Snatch Deadlift x 1 rep
(pause for 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
then:
Four sets for max reps/cals:
30 seconds of Assault Bike or Rower (for cals)
Rest 30 seconds
30 seconds of Box Jumps (20″/24″)
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
Post weights and reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 3 mins, for 15 mins (5 sets):
Strict Press x 1 rep
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Once you have found your 1-RM (which you will use for this entire cycle), then perform the following…
Every 3 mins, for 6 mins (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM
then:
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (16kg/24kg)
12 Pull-Ups
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
Take 20-25 mins to establish today’s heavy single Back Squat
then:
Two sets for max reps, each against a 4-min running clock, of:
500m Row OR 400m Run
15 Thrusters (30kg/42.5kg)
Max Reps of Bar-Facing Burpees
Rest 4 mins between sets
Post weights and reps completed to comments.
It's that time of year again....
Deadlift
5 - 5 - 5 - 3 - 3
then:
10 Min AMRAP
5 Burpees
10 Toes to Bar
15 Ball Slams
Post weights and rounds completed to comments.
**CrossFit Kids & Teens back on deck next week!!**
- Senior Teens - 12-16 years - Monday & Wednesdays @ 4.15pm (60mins)
- Junior Teens - 10-14 years - Tuesdays & Thursdays @ 4.15pm (60mins)
- Kids - 6-11 years - Fridays @ 4.15pm (45mins)
Four sets of:
Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps (2 Sec Down Phase)
Rest 90 seconds
then:
For time:
40 Wall Balls (6kg/10kg)
20 Pull-Ups
30 Wall Balls
15 Pull-Ups
20 Wall Balls
10 Pull-Ups
10 Wall Balls
5 Pull-Ups
Post weights and times to comments.
**CrossFit Kids & Teens are on holidays - but classes start back again next week!**
For time:
400m Run
15 Ground to Overhead (42.5kg/60kg)
30 Push-Ups
400m Run
10 Ground to Overhead
20 Push-Ups
400m Run
5 Ground to Overhead
10 Push-Ups
Post times to comments.
**CrossFit Kids & Teens are on holidays - but classes start back again next week!**
Take 20-25 mins to build to today’s heavy Split Jerk
then:
For Max Reps:
3 Minutes of Assault Bike or Rowing for Cals
Rest 1 Min
3 Mins of Dumbbell Box Step-Overs (20″, 15kg/25kg)
Rest 1 Min
3 Mins of Thrusters (35kg/52.5kg)
Post weights and reps completed to comments.
**CrossFit Kids & Teens are on holidays - but classes start back again next week!**
Take 12-15 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:
Five rounds for time of:
10 Chest-to-Bar Pull-Ups
20 Kettlebell Swings (24kg/32kg)
30 Sit-Ups
40 Double-Unders
Post skills and times to comments.
**CrossFit Kids & Teens are on holidays - but classes start back again next week!**
Spend 10-15 mins practicing Double KB Snatches & WOD prep
then:
Fit Wars Qualifier WOD 3
Complete for time:
10-20-30-20-10 reps of
Box Jump Overs
Double KB Snatch
KB Front Rack Reverse Lunges
Post times to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Spend 15 Mins working on Push Jerks - sets of 3 reps
then:
15 Min AMRAP
Run 200m
15 Thrusters (30kg/42.5kg)
10 Burpees
Post weights and rounds completed to comments.
**CrossFit Kids/Teens & CrossFit for Life Classes are taking a break - check Christmas/New Year timetable here**
Every 4 mins, for 20 mins (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges
Build over the course of the 5 sets to the heaviest complex you can handle.
then:
“Elizabeth”
21-15-9 Reps for time:
Power Cleans (42.5kg/60kg)
Ring Dips
Post weights and times to comments.
