Week of 10.24.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (@70% 10×2) 2. Push Jerk (Same Weight – 5×3) 3. Front Squat (@75% 10×2) 4. Front Rack Barbell Bulgarian Split Squat (2×10 each leg) 5. Flat Bench Single Arm DB Press (2×10 each arm) 6. Banded Pushdowns (100 Unbroken) Wednesday/Thursday 1. Clean (@ 70% 10×2) 2. Earthquake Bar Overhead Press […]
Crossfit Teens and Preteens 10.24.26
Warm-up Dynamic- coach choice Demo Introduce Snatch Introduce OHS Metcon (Weight) EMOM 8 min 3 snatch 3 OHS Weightlifting Front Squat (1x1x1x1x1x1x1x) Build heavy start 30 lbs lower than previous recorded weight do NOT exceed a 20# increase
Crossfit Juniors 10.21.2016
Game- Warm up Dice Game burpees broad jumps jumping jacks push ups sit ups lemon squeezers cherry pickers star jumps squats Special Strength Run a half mile Weightlifting Push press Dip and punch ladder Metcon (AMRAP – Rounds and Reps) 7 minute Amrap -50 m farmer carry -10 deadlift -5 burpees Game Squat tag
Crossfit Preteens and Teens 10.19.2016
Warm-up – Dynamic- focus on legs -mile run Demo Rope Climb Burpee Deadift- use PVC review as leg lift Metcon (AMRAP – Reps) Minutes 1 minute rope climbs 1 min burpees 1 min deadlift 1 minute rest x3 Weightlifting Jerk Work (1x1x1x1x1x1x1x11x1x1x) Introduce split take from rack’ build up
Week of 10.17.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (15 @ 65%) 2. Snatch (10 @ 75%) Snatch (5 @ 85%) 3. Snatch Grip Deadlift (3×5) 4. Box Squat (1RM) 5. Box Squat Good Morning (8RM) Wednesday/Thursday 1. Pause Clean + Split Jerk (20 EMOM – Inc weight every 4 min) Pause above knee cap for 3 count 2. […]
Crossfit Teens and Preteens 10.17.2016
Warm-up Dynamic- quick and fast 3-5 minutes Conditioning Mile run Demo Hang power clean front squat Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 calorie row 5 hang cleans 5 front squat Weightlifting Clean and Jerk 3×3
Week of 10.10.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (3RM TnG) 2. Metcon (AMRAP – Reps) Every 20 seconds for 5 min, complete 1 snatch at 75% of above 3RM 3. Back Box Squat – Single Red Band (5×5 @ 50% + 25%) 4. Front Squat (1×8 @ 75% ) 5. Weighted Dips (3×6-8) 6. Reverse Hypers (2×20) Wednesday/Thursday […]
Crossfit Teens and Preteens Monday 10.10.2016
Warm up Dynamic leg heavy Rig hangs- scapula pull ups Demo pull ups, push press, push ups Metcon 18-15-9 pull ups push press push ups Weightlifting front squat 5×5 moderate weight
Crossfit Juniors 10.07.2016
Game Farmers and Lumberjacks Squat cone game Warm-up Which Direction? forward- run forward backward- back pedal up- tuck jumps down- squats side to side- shuffle zig zag- karioke Demo Kettlebell swings -drop your hips -pop your hips -bang- wrists to thighs -swing- KB overhead goblet squat push up Metcon (AMRAP – Rounds and Reps) 8 […]
Crossfit Preteens 10.06.2016
Warm-up Dynamic- leg heavy Demo wall balls squat stand release catch KB lunges in each hand Metcon (AMRAP – Rounds) EMOM 10 minutes 6 wall balls 6 KB lunges Weightlifting Deadlift Deadlift -light to moderate reset @ every rep
