“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Balls
4000m Run
5000m Row
Teams get one Concept 2 rower and one ball, but may partition the work however they would like . . . and both should be working at all times.
**CrossFit Kids at 4:15**
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg (4 Sec Down phase)
Rest 1 Min
Barbell Glute Bridges x 6-8 reps (2 Sec Down Phase & explode up!)
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min
then
Three rounds for time of:
15 Deadlifts (70kg/100kg)
50 Double-Unders
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
EMOM, for 30 mins (6 sets) of:
Min 1 – 8/12 Cals of Assault Bike
Min 2 – 8 Burpee Box Jump-Overs (20″/24″)
Min 3 – 12 Chest-to-Bar Pull-Ups
Min 4 – Front-Racked Alternating Reverse Lunges x 12 reps (42.5kg/60kg)
Min 5 – 8 Strict Handstand Push-Ups
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 20 mins (10 sets):
2 Snatch Lift-Offs + Snatch
Build over the course of the 10 sets to something heavy.
A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees (a first pull). Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
then
For time:
Run 800m
30 Power Snatches (42.5kg/60kg)
Run 800m
The 30 power snatches should take no more than 5 mins, so please modify the weight to achieve this.
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 18 mins (6 sets) of:
Pause Front Squat x 1 rep (3 Sec Down - 2 Second Pause then stand up)
Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.
then
Four sets for max reps of squat cleans against a 2-min running clock, with 2 mins of rest between sets:
Row 250m
Squat Cleans (42.5kg/60kg)
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Take 20 mins to build to today’s 1-RM Bench Press
then
AMRAP 10 Mins:
5 Handstand Push-Ups
10 Ring Dips
15 Burpees
30 Double-Unders
Post weights and reps to comments
Hang Power Cleans
3-3-3-3-3-3
then
AMRAP 12 Mins
Row 250m
15 Thrusters (25kg/35kg)
10 Pull-Ups
Post weights and reps to comments
**CrossFit Kids @ 4:15**
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 1 Min
Rest 2 mins
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 1 Min
Rest 2 mins
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 1 Min
(Deadlift tempo 2011 – lift off ground, no pause at the top, 2 seconds down, 1 second pause on ground.)
then
Against a 2-min running clock, complete AMRAP of:
5 Power Snatches (35kg/52.5kg)
10 Push Press (35kg/52.5kg)
Rest 2 mins between sets, and complete a total of 4 sets for max reps.
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 25-50m Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 1 Min
(accumulate the time if you’re unable to maintain this position unbroken)
then
Two sets for times of:
25/30 Cals of Assault Bike
20 Burpee Box Jump-Overs (24″/30″)
Rest 6 mins
You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.
Post times to comments
**CrossFit Senior Teens @ 4:15**
Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 4 reps
*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%
then
AMRAP 10 Mins:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
20 Wall Balls (6kg/10kg)
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Five sets of:
Bench Press x 2-4 reps @ 20X1
Rest 90 seconds
Ab-Wheel Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
then
Three rounds for time of:
400m Run
20 Toes to Bar
20 Ring Dips
Post times to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 16 mins (8 sets):
Power Clean + Push Jerk
Build over the course of the 8 sets to today’s heavy.
then
For time:
Row 500m
15 Ground to Overhead (42.5kg/60kg)
Run 400m
15 Ground to Overhead
Post weights and time to comments
**In house partner competition coming up: 15th and 16th June**
**Ghost Mushroom Tour tonight - 7pm tea, leaving the box about 7:45pm for tour**
Alternate between for 4 Sets:
2 Strict Press + 3 Push Press
Toes to Bar x 5 reps
then
4 Rounds for Max Reps of:
1 Min of Burpees
1 Min of Wall Balls
1 Min of Sit-Ups
1 Min Rest
Post weights and reps to comments
**CrossFit Kids @ 4:15**
***Ghost Mushroom Tour tomorrow***
Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 mins between sets, building to today’s 1-RM
then
Three rounds for time of:
400m Run
20 Pull-Ups
10 Strict Handstand Push-Ups
Post weight and time to comments
**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 18 mins (6 sets) of:
Pause Front Squat x 2 reps @ 32X1
Build over the course of the 6 sets to today’s heavy double.
then
AMRAP 10 Mins of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
(You must perform 5 burpees any time the weight settles on the ground. Loading: Men=52.5kg, Women=35kg)
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 3 mins, for 15 mins (5 sets):
Snatch x 1.1.1
(rest 5-7 seconds between singles)
then
Two sets for max reps/cals of:
3 Mins of Assault Bike
Rest 1 Min
3 Mins of Single-Arm Kettlebell Clean & Jerk (16kg/24kg – switch arms every 10 reps)
Rest 1 Min
3 Mins of Rowing
Rest 1 Min
Post weights and reps/cals to comments
**CrossFit Junior Teens @ 4:15**
AMRAP 8 Mins of:
5 Strict Handstand Push-Ups
10 Thrusters (30kg/42.5kg)
200m Run
Rest 8 mins, and then…
AMRAP 8 Mins of:
40 Double-Unders
15/20 Hand-Release Push-Ups
10 Pull-Ups
Rest 8 mins, and then…
AMRAP 8 Mins of:
20 Box Jumps (20″/24″)
15 Toes to Bar
5/10 Ring Dips
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 16 mins (8 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85
*Set 5 – 1 rep @ 90%
*Sets 6-8 – 2-3 reps @ 90%
then
Against a 2-min running clock, complete AMRAP of:
Row 250/300m
Max Reps of Burpee Box Jump-Overs (20″/24″)
Rest 2 mins between sets, and complete a total of 4 sets for max reps.
Post weights and reps to comments
