**CrossFit Kids at 4:15**

Four sets for max reps of:
45 seconds of Dumbbell Bench Press
(choose a weight you can handle for 8-10 unbroken reps)
Rest 15 seconds
45 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 75 seconds

then

For time:
1000m Row
40 Jumping Lunges
400m Run
40 Dumbbell Push Presses
400m Run

Post weights and time to comments

**CrossFit Junior Teens @ 4:15**

Every 5 mins, for 30 mins (6 sets) for times:
Run 400m OR Row 400m
8 Pull-Ups
12 Toes to Bar
16 Push-Ups

Please note times for each of the six sets.

then

Every 90 seconds, for 12 mins (2 sets of each):
Station 1 – 1 Min of Reverse Snow Angels (slow & controlled)
Station 2 – 1 Min of Side-Plank Hold (Left Side)
Station 3 – 1 Min of Band Pull-Aparts
Station 4 – 1 Min of Side-Plank Hold (Right Side)
 

Post times to comments

**CrossFit Senior Teens @ 4:15**

For the following 20 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

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

For time:
30/40 Cals of Assault Bike
20 Burpee Box Jump-Overs (20″/24″)
10 Squat Cleans (52.5kg/80kg)

Post weights and time to comments

**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 6 reps

*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%

then

AMRAP 12 Mins:
10 Burpees
20m of Walking Lunges
30 Double-Unders

Post reps to comments

**CrossFit Senior Teens @ 4:15**

Every 3 min, 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 min, 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 time to comments

Front Squats
3 - 3 - 3 - 3 - 3

3 Sec Descent & 3 Sec Pause in the Bottom

then

In Pairs - Complete:
20 Under Overs
200m Partner Carry
30 Shoulder to Overhead (40kg/60kg)
40 Front Squats (40kg/60kg)
50 Deadlifts (40kg/60kg)
1864m Row

15 Min Cap.

Post weights and time to comments

**CrossFit Kids at 4:15**

Every 3 mins, for 18 mins (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Set 6 – 3-5 reps @ 85%

then

Five rounds for time of:
400m Run
20 Walking Lunges with KB/DB Farmer’s Carry (16kg/24kg)

Post weights and time to comments

**CrossFit Junior Teens @ 4:15**

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

Build over the course of the eight sets.

then

AMRAP 12 Mins:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (15kg/25kg)

Post reps and weights to comments

***ANZAC DAY WOD***
***Lest We Forget*** 

Come along to our ANZAC Day WOD at 8am to remember those who have made the ultimate sacrifice for our country and have a crack at the hero WOD "Brett Wood":

"Brett Wood"

5 round for time
400m run
10 Burpee Box Jumps (24''/20'') 
10 Sumo Deadlift High Pulls (42.5kg/30kg)
10 Thrusters (42.5kg/30kg)
1min Rest

No rest last round
Include rest in final time.

"They shall grow not old, as we that are left grow old; 
Age shall not weary them, nor the years condemn. 
At the going down of the sun and in the morning
We will remember them."

***All other classes for the day will be cancelled for the public holiday.***

**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 18 mins (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups/Strict Pull Ups)
Station 2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps
 

then

Three sets, for max reps/calories of:
3 Mins of Assault Bike (for Max Cals)
2 Mins of Burpee Box Jump or Step-Overs
1 Min of Strict Reverse-Grip Pull-Ups
Rest 3 mins

Post results to comments

**CrossFit Senior Teens @ 4:15pm**

Three sets of:
Bulgarian Split Squats x 8 reps each leg (3 Sec Descent)
Rest 45 seconds after each leg
Strict Handstand Push-Ups x 8-10 reps
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 1 Min or less)
Rest 90 seconds

then

“Jackie”
For time:
Row 1000m
50 Thrusters (15kg/20kg)
30 Pull-Ups

Post weights and time to comments

Rest Day at Blue Lake Crossfit

Well done to all those competing at The Diggers Oath Throwdown. 

Spend 15 Mins building up to a heavy double Clean & Jerk

In between efforts practice some Toes to Bar

then

For each of the following, In Pairs - partners will alternate complete rounds, and work through:

8 Min AMRAP
8 Deadlifts (70kg/100kg)
8 Chest-to-Bar Pull-Ups

Rest 4 mins, and then…

8 Min AMRAP
8 Burpee Box Jump-Overs (20″/24″)
8 Ring Dips

Post weights and reps to comments

**CrossFit Kids @ 4:15pm**

Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 mins

then

AMRAP 15 mins of:
400m Run
8 Strict Pull-Ups
12 Strict Handstand Push-Ups

then...

EMOM, for 6 mins:
Min 1 – 8-10 Supine Ring Rows @ 2111
Min 2 – 45 Second Plank Hold

Post weights and reps to comments

**CrossFit Junior Teens @ 4:15pm**

Three sets of:
Dumbbell Walking Lunge x 20 steps @ 10X0
Rest 1 Min

then

AMRAP in 5 mins of:
20 Double-Unders
10 Kettlebell Swings

Rest 1 Min, and then…

AMRAP in 5 mins of:
5 Dumbbell Man-Makers
10 Box Jumps (or Step-Ups)

Rest 1 Min, and then…

AMRAP in 5 mins of:
5 Toes to Bar
10 Air Squats

Post weights and reps in comments

**CrossFit Senior Teens @ 4:15pm**

For the following 20 mins, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

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

AMRAP in 10 mins of:
10 Ground to Overhead (35kg/52.5kg)
10 Burpees Over the Barbell

Post weights and rounds completed to comments.

**Crossfit Junior Teens at 4:15pm**

Every 2 mins, for 18 mins (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression 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: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

then

EMOM, for 24 mins (6 sets of each):
Min 1 – 8/12 Cals of Assault Bike (or 150/200m of Rowing)
Min 2 – 15 Kettlebell Swings (24kg/32kg)
Min 3 – 10 Dumbbell Thrusters (15kg/25kg)
Minute 4 – 12 Ring Dips

Post results to comments.

**CrossFit Senior Teens @ 4.15pm**

Back Squat 1 RM

then:

Four sets of 3-min sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups

Perform AMRAP in 3 mins, then rest 1 min between sets and pick up where you left off to start the next set. Score total number of rounds completed.

Post weights and rounds completed to comments.

**CrossFit Teens & Kids Classes are continuing as per the regular schedule throughout the school holiday break**