Crossfit Teens 10.05.16
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 Weightifting Deadlift Deadlift -light to moderate reset @ every rep
Week of 10.3.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Front Squat (1RM) 2. Power Snatch (1RM) 3. Snatch from High Blocks (10×1) 4. Russian KB Swing (2×20 + max band) 5. Bradford Press – Earthquake Bar (2×20) Wednesday/Thursday 1. Clean High Pull (3×5) 2. Clean and Jerk (Heavy Single ) 3. Front Box Squat – Single Red Band (5×5 @ […]
Crossfit Preteens and Teens 9.27.2016
Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk
Week of 9.26.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch from High Blocks (6×2) 2. Snatch – No foot, no hook (10×1) 3. Double Kettlebell Overhead Walking Lunges (2×10) 4. Snatch Grip Dimel Deadlifts (3×20 @ 60% of 1RM Snatch) 5. Weighted Back Extensions (3×6) Wednesday/Thursday 1. Snatch Pull (3×5) 2. Snatch (12 EMOM: 3 Snatches (TnG) ) 3. Hang […]
Crossfit Teens and Preteens 9.26.2016
Warm-up Dynamic running work- accumulate 800-1200 meters Demo Farmer’s carry DB clean and jerk 5-7 minutes for set up Metcon (Time) 6 Rounds 100 meter farmer carry 10 DB clean and jerks 10 sit ups Weightlifting clean and jerk Reset each rep split jerk
Crossfit Teens and Preteens 9.22.2016
Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10
Crossfit Teens 9.21.2016
Warm-up Dynamic- leg heavy lunges squat turns bunny hops broad jumps scales frankensteins Demo Box jumps- set up Push ups Metcon (AMRAP – Rounds) 7 Minute EMOM 7 Box jumps 7 push ups Weightlifting Back Squat Build Heavy not to failure 1x1x1x1x1x1x no more than 10
Crossfit Teens and Preteens 09.19.2016
Warm-up Dynamic leg heavy high knees butt kicks lunges runner stretches Conditioning 1 mile run Demo Review clean 1- lift off 2-power position 3-shrug and high pull 4-flip and dip 5- stand tall Review Back squat Metcon (Time) 5 rounds 1- clean 2-push press 3-back squat 4- push press
Week of 9.19.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch (2RM ) 2. Banded Back Squat – Single Red (1RM) 3. Anderson Back Squat (4×5 @ 70%) 4. Shoulder Press (8RM) 5. Weighted Back Extensions (3×10) Wednesday/Thursday 1. RDL + Hang Clean + Jerk (8×1 Build Across) (RDL video below) 2. Back Squat (6×2 @ 75%) 3. Overhead Squat (1×8 […]
Crossfit Juniors 9.16.2016
Warm-up 1-Throwing drill over under across side side 2-Simon says running drill walk jog run sprint New Skill Rope Climbs practice J Hook goals- 3 pulls up Demo Handstand Kick Ups -work on getting inverted work on slow downs work on fast ups Metcon (Time) 4 Rounds 6 DB squats 6 HSKU 1 rope climb […]
