Push Jerk
5 - 5 - 3 - 3 - 2

then

In teams of 2 complete the following for time:
400m Run together
80 Kettlebell Swings
60 Alternating Lunges with BB in front rack
40 Thrusters
400m Run together
80 Kettlebell Swings
60 Alternating Lunges with BB in front rack
40 Thrusters
400m Run together

Only one member of the team may be working at a time (except for the run), and no member may begin the next movement until the team has completed the preceding. 

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Every 3 mins, for 18 mins (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM

then

12 min AMRAP of:
3 Hang Squat Cleans (60/42.5 kgs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…

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CrossFit Junior Teens @ 4:15

Every 90 secs, for 12 mins (8 sets) of:
Bench Press x 2 reps @ 80%

then

Four rounds for time of:
400m Run
10 Single-Arm Dumbbell Push Press* (left side – 25/15 kgs)
10 Single-Arm Dumbbell Push Press* (right side – 25/15 kgs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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CrossFit Senior Teens @ 4:15

Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 mins between sets.

then

For time:
50/35 Calories of Assault Bike (or 60/40 on Rower)
50 Pull-Ups
30m Walking Lunges with KB/DB Farmer’s Carry (25/15 kgs)

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CrossFit Junior Teens @ 4:15

Every two mins, for 20 mins (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.

then

12 min EMOM (4 sets) of:
Min 1 – 50 Double-Unders
Min 2 – 12 Toes to Bar
Min 3 – 25 Push-Ups

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CrossFit Senior Teens @ 4:15

Overhead squat

Build to todays heavy 3 reps in 15 mins

then

3 rounds for time of:

20 Overhead Squats (42.5/30kg)

400m Run

500m Row

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Front squat
3 - 3 - 3 - 3 - 3

then

“Saved by the Barbell”
Three rounds for max reps of:
1 Min of Burpees
1 Min of Wall Ball Shots
1 Min of Deadlifts
1 Min of Medicine Ball Sit-Ups
1 Min of Hang Power Cleans
Rest 1 min

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Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 mins, for 8 mins (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)

then

For time:
800m Run
50 Chest-to-Bar Pull-Ups
800m Run

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**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 12 mins (4 sets):
Back Squat x 4 reps

Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.

then

For max reps/calories:
2 Mins of Assault Bike (or Rowing)
Rest 60 secs
2 Mins of Thrusters (52.5/35 kgs)
Rest 60 secs
2 Mins of Burpee to Target 6″ Above Reach
Rest 60 secs
2 Mins of Assault Bike (or Rowing)

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**CrossFit Senior Teens @ 4:15**

Every 2 mins and 30 secs, for 15 mins (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 mins, for 4 mins (2 sets) of:
Strict Press x 8 reps @ 80%

then

12 min AMRAP of:
300/250m Row
20 Single-Arm Dumbbell Push Presses (10 each; 25/15 kg DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 25/15 kg KB/DB)

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**CrossFit Junior Teens @ 4:15**

Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 secs
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 secs
Side Plank x 45 secs each side
Rest 60 secs

then

Three rounds for time of:
15 Deadlifts (100/70 kgs)
50 Double-Unders

Compare results to May 25, 2018.

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**CrossFit Senior Teens @ 4:15**

“Invictus Baseline Interval Test”
Every 5 mins, for 30 mins (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots* (6/10 kgs to 10′)

Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

*Subject to change

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Power cleans
3 - 3 - 3 - 3 - 3 - 3

then

15 min AMRAP of:
3 Power Cleans
6 Push Presses
9 Burpee Box Jump-Overs
12 Kettlebell Swings

Every 3 mins, for 15 mins (5 sets):
Tempo Low-Bar Back Squat x 4 reps @ 32X1

then

For time:
800m Run
30m Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400m Run
30m Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
200m Run

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**CrossFit Junior Teens @ 4:15**

Every 2 mins, for 12 mins (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
Station 3 – Tuck Rock to Tuck Sit x 15 reps

then

3 sets, for max reps/calories of:
3 Mins of Rowing/Bike (for Max Calories) or Run
2 Mins of Strict Handstand Push-Ups
1 Min of Strict Pull-Ups
Rest 3 mins

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**CrossFit Senior Teens @ 4:15**
 

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 mins between sets.

then

12 min AMRAP of:
30 Kettlebell Swings (24/16 kg)
20 Ball slams
10 Toes to Bar

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**CrossFit Junior Teens @ 4:15**

Every 2 mins, for 10 mins (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 secs

Take 5-10 mins to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)

then

Every 2 mins, for 12 mins (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 secs

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