**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 10 mins (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 mins, for 6 mins (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
then:
EMOM for 20 mins (4 sets of each):
Min 1 – 20/15 Cals of Assault Bike
Min 2 – 12-15 Toes to Bar
Min 3 – 10-12 Stationary or Ring Dips
Min 4 – 15-20 Push-Ups
Min 5 – Rest
Post weights to comments.
Happy Valentine's Day everyone ❤️ ❤️ ❤️
**CrossFit Senior Teens @ 4:15pm**
Every 10 mins, for 40 mins (4 sets) for times:
Run 400m
15 Burpee Box Jump-Overs (20″/24″)
20 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
Run 400m
Post time to comments.
**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.
