Every 90 secs, for 24 mins (4 sets):

Station 1 – Single-Leg Squat (“Pistols”) x 6 reps each leg
Station 2 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Station 3 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Then

For max reps:

4 Mins of Dumbbell Burpee Box Step-Overs (25/15 kg DBs over 20″ box)
Rest 60 secs, and then…

For max calories:

4 Mins of Rowing

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CrossFit Junior Teens

Five sets for max reps of:

45 secs of Strict Handstand Push-Ups
Rest 45 secs
45 secs of Double-Unders
Rest 45 secs

Then

15 min AMRAP of:

10 Left-Arm Dumbbell Push Presses (25/15 kg DB)
10 Right-Arm Dumbbell Push Presses (25/15 kg DB)
15 Dumbbell Goblet Squats (25/15 kg DB)
20 Sit ups

CrossFit Senior Teens @ 4.15pm

Every 10 mins, for 40 mins (4 sets) for times:

500m Row
400m Run
30 Kettlebell Swings (32/24 kg)
20 Pull-Ups

Please note times for each of your four sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

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Junior Teens @ 4.15pm

Every 3 mins, for 18 mins (6 sets) of:

Back Squat:

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%

Then

Every 3 mins, for 15 mins (5 sets) of:

12 Burpee Box Jump-Overs (24″/20″)
20m Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

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Senior Teens @ 4:15

Every 2:30, for 15 mins (6 sets) of:
3-Position Snatch
(high hang, mid-thigh, from the floor)
Rest as needed

Goal is perfect mechanics. Do not exceed a load in which you can’t maintain perfect mechanics.

then

For time:
40/30 Calories of Assault Bike (or Rowing)
30 Power Snatches (52.5/35 kgs)
20 Toes to Bar

Post weights and time to comments

Deadlift
5 - 5 - 5 - 5 - 5

then

12 mins AMRAP of:
5 Pull-Ups
10 Front Squats
200m Run

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For time:
50 Kettlebell Swings (24/16 kg)
40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)
30 Burpees
20 Dumbbell or Kettlebell Thrusters (24/16 kg)
10 Bar Muscle-Ups
20 Dumbbell or Kettlebell Thrusters
30 Burpees
40 Walking Lunges with Farmer’s Carry
50 Kettlebell Swings

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CrossFit Junior Teens @ 4:15

Every 2 mins, for 18 mins (3 sets):
Station 1 – Muscle-Ups x Max Reps in 45 secs
(OR 60-90 secs of muscle-up skill progressions)
Station 2 – Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit Hold x 45 secs accumulated time

then

Against a 12-min running clock…
Row 1500/1300m
immediately followed by as many rounds and reps as possible of:
12 Push Press (42.5/30 kgs)
12 Toes to Bar

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CrossFit Senior Teens @ 4:15

Every 2 mins, for 14 mins (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%

then

Every 5 mins, for 20 mins (4 sets) for max calories of:
60 Secs of Assault Bike (for calories)
60 Double-Unders
400m Run*

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CrossFit Junior Teens @ 4:15

Every 2 mins and 30 secs, for 20 mins (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

then

Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Burpee Box Jump-Overs (24″/20″)

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CrossFit Senior Teens @ 4:15

Three sets for max reps of:
Unbroken Strict Press
Rest 15 secs
Unbroken Strict Pull-Ups
Rest 3 mins

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

then

For time:
10 Wall Ball Shots (10/6 kgs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

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Spend 15 mins working on Push Jerks

then

12 min AMRAP of:
5 Push Jerks
10 Ball slams
20 Double Unders

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Build to today’s heavy 3 rep Thruster

then

Rounds of 15, 12 and 9 reps for time of:
Thrusters (60kg/42.5 kgs)
Burpees

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CrossFit Junior Teens @ 4:15

Every 3 mins, for 15 mins (5 sets):
Shoulder Press x 3-5 reps @ 20X1

If you achieve 5 successful reps, increase the load in the next set.

then

12 min AMRAP of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

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CrossFit Senior Teens @ 4:15

Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
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

“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)

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CrossFit Junior Teens @ 4:15

Every 8 mins, for 32 mins (4 sets) for times:
800m Run*
40 Double-Unders
20 Chest-to-Bar Pull-Ups

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CrossFit Senior Teens @ 4:15

Take 10-15 mins to built do 85% or more of your 1-RM Back Squat,

and then…
Every 3 mins, for 9 mins (3 sets):
Back Squat x 2-3 reps @ 30X1

then

Against a 2-min running clock, perform the following:
15/10 Calorie Assault Bike or Row 250m
Max Reps of Squat Cleans (60/42.5 kgs)

Rest 2 minutes between sets, and complete a total of three sets.

Post weights and reps to comments

2017 Fennel Forestry Truck Pull - 2018 footage still to come…