**CrossFit Junior Teens @ 4.15pm**

EMOM, for 6 mins (6 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 2 mins, for 6 mins (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

then:

Every 6 mins, for 18 mins (3 sets), for times:
Row 500m
30 Kettlebell Swings (24kg/32kg)
15 Strict Handstand Push-Ups

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

“Fran”
21-15-9 Reps for time of:
Thrusters (30kg/42.5kg)
Pull-Ups

Rest until relatively recovered, and then…

Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 1 Min after each leg
Single-Arm Dumbbell Row x 8 reps @ 2110
Rest 1 Min after each arm

Post times and weights to comments.

Hang Power Snatch
3 - 3 - 3 - 3 - 3

Inbetween sets complete 5-10 Ring Dips

Then:

Three sets - each for time of:
15/20 Cals of Assault Bike
30 Double Unders/60 Single Skips
400m Run

Rest as needed between sets.

**CrossFit Kids @ 4.15pm**

Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

then:

Three rounds for time of:
400m Run
20 Toes to Bar
40 Walking Lunges with 16/24 kg KBs or DBs

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

Every two mins, for 8 mins (4 sets) of:
Strict  Press x 3-4 reps

Go as heavy as possible.

Every two mins, for 8 mins (4 sets) of:
Push Press x 3-4 reps

then:

For time:
30/40 Cals of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach)

Post weights and times to comments.

**CrossFit Senior Teens @ 4.15pm**

For time:
80 Double-Unders
40 Russian Kettlebell Swings (24kg/32kg)
20 Ring Dips
10 Bar Muscle-Ups
800m Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

then:

EMOM, for 15 mins (3 sets of each):
Min 1 – Supine Ring Rows x 8-10 reps @ 2111
Min 2 – Side Plank (Left) x 40 seconds
Min 3 – Side Plank (Right) x 40 seconds
Min 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Min 5 – Hollow Rocks or Hold x 30-40 seconds

Post times to comments.

**CrossFit Junior Teens @ 4.15pm**

Three sets of:
Back Squat x 6 reps
Rest 3 mins

Increase the weight you used last week by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 2-3 reps of your final set extremely difficult.

then:

12 Min AMRAP:
10 Thrusters (30kg/42.5kg)
15 Box Jumps (20″/24″)
20 Cals of Rowing

Post weights and rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**

EMOM, for 6 mins (6 sets):
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:

21-15-9 Reps for time of:
Power Cleans (42.5kg/60kg)
Strict Handstand Push-Ups

Post weights and times to comments.

**Huge Congrats to all our competitors at Fit Wars Higher Ground!! Pretty safe to say we did Mt Gambier & Blue Lake CrossFit proud :)!!

Special thanks to all those who came to support us as well as a special mention to Garth for helping out with judging and Brooke for being Super Mum and looking after Levi - we couldn't do what we do without all the special people around us - Thank you!!**

**Coach Sim is in the House (Box)**

Push Press - Spend 15 Mins building to a heavy set of 5 reps

then:

9 Min AMRAP
21 Kettlebell Swings (16kg/24kg)
15 Front Squats (30kg/42.5kg)
9 Burpees

Post weights and rounds completed to comments.

**CrossFit Kids @ 4.15pm**

Take 20-25 mins to build to today’s 1-RM Deadlift

If you begin to lose positioning or proper mechanics, stop there!

8 Min AMRAP:
6 Deadlifts (70kg/102.5kg)
12 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 each) of:
Station 1 – Weighted/Strict Chest-to-Bar Pull-Ups x 3 reps
Station 2 – 15-20m Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing OR other scaling options)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)

then:

Five rounds for max cals/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

Post reps completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Four sets of:
Back Squat x 8 reps
Rest 3 mins

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

Then:

Three rounds for time of:
400m Run
30 Alternating Cossack Squats
15 Toes to Bar

Post weights and times to comments.

**CrossFit Junior Teens @ 4.15pm**

In Pairs, Partners alternate complete rounds for 15 Min AMRAP:
5 Shoulder to Overhead (42.5kg/60kg)
10 Burpees Over the Barbell

then:

EMOM, for 10 mins (2 sets of each):
Min 1 – Strict Ring Pull-Ups x 6-8 reps/Strict Pull Ups
Min 2 – Plank Hold x 40 seconds
Min 3 – Dumbbell Row x 6-8 reps @ 2111 (Left Arm)
Min 4 – Dumbbell x 6-8 reps @ 2111 (Right Arm)
Min 5 – Hollow Rocks or Hold x 30-40 seconds

Post rounds completed to comments.

**CrossFit Senior Teens @ 4.15pm**

Every 2 mins, for 16 mins (8 sets):
High Hang Snatch + Hang Snatch

Build over the course of the eight sets.

then:

Five rounds for time of:
20 Wall Balls (6kg/10kg)
5 Squat Snatches (42.5kg/60kg)

Post weights and times to comments.

Spend 20 Mins alternating practice of:

- Overhead Squats - Focus is on practice & form NOT weight
- Toes to Bar - Focus is on skill work

then:

3 Rounds for Max Reps of:
1 Min of Double Unders
1 Min of Box Jump Overs
1 Min of DB Thrusters
1 Min Rest

Post weights and reps completed to comments.

**NO REGULAR CLASSES OR CROSSFIT KIDS CLASSES TODAY**

Australia Day Beach WOD

(Meet @ Box at 8.20am to carpool - leave for Browns Bay @ 8.30am
WOD @ 9am - Periwinkles Cafe @ 11am)

20 Min AMRAP - In Pairs
200m Run together
20m Partner Wheelbarrow (10m each)
2 Alternating Burpees (1 each)

Each round completed add 2 burpees (2nd round - 4 burpees, 3rd round - 6 burpees etc - all burpees are alternating)

Rest then...

For time - In Pairs
3 Rounds each of:
50 Front Squats with a med ball
Partner A does one complete round whilst Partner B rests and then swap until all the work is done.

Post rounds and times to comments.

**IMPORTANT - NO CLASSES FRIDAY 26th - AUSTRALIA DAY PUBLIC HOLIDAY**
BUT - Beach WOD @ Browns Bay @ 9am - All Welcome
Meet at the Box at 8.20am for carpool - leave at 8.30am
WOD at the Beach at 9am then for those keen we have a table booked at Periwinkles at 11am for Brunch.

**CrossFit Junior Teens @ 4.15pm**

Every 3 mins, for 15 mins (5 sets):
Bench Press x 3 reps

Once you have found your 3-RM, then perform the following…

Every 3 mins, for 6 mins (2 sets):
Bench Press x Max Reps @ - 5-10kg off today’s last set

then:

Five rounds for time of:
10/15 Cals of Assault Bike (or 200m Run)
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)

Post weights and times to comments.