Crossfit Teens and preteens
Warm-up Dynamic 2-3 min barbell warm up FS- hold bottom 2sx5 FS-hold bottom 5sx5 FS hold bottom 10sx2 FS-hold bottom 20sx1 Demo Front squat Front squat Build heavy 10 lifts or less 1x1x1x1x1x… Metcon (Time) 3 Rounds 10 push press 10 burpees 50 m run
Crossfit Teens and Preteens 9.13.2016
Warm-up Partner med ball toss x4 run 1/2 mile Demo Rower review front squats Metcon (Time) 10 rounds 100 m row 100 m run 10 front squats Skill Review Pull up practice
Week of 9.12.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Snatch Pull + Snatch (Build to Heavy Single) 2. Behind the Neck Snatch Grip Push Press (6×2) 3. Anderson Front Squats (4×5 @ 70%) 4. One Arm DB Row (3×10) Wednesday/Thursday 1. Clean (3@75%,3@78%,2@80%,2@83%,1@85%,1@ 87%,1@90%) 2. Split Jerk (5×1 Above 80%) 3. Back Squat (8×2 @ 70%) 4. Snatch Grip Deadlift […]
Crossfit Teens and Preteens- 9.12.2106
Warm-up Partner med ball toss x4 run 1/2 mile Demo Rower review front squats Metcon (Time) 10 rounds 100 m row 100 m run 10 front squats Skill Review Pull up practice
Crossfit Juniors 9.9.2016
Warm-up Farmers and Lumberjacks cone game Demo pull ups push ups squats Metcon (Time) 4 Rounds 5 pull ups 10 push ups 15 squats DB front squats 6×6 Cool Down Freeze run run music stops do movements WOD Editor WOD Preview Crossfit Juniors Warm-up Farmers and Lumberjacks cone game Demo pull ups push ups squats […]
Crossfit Teens and Pre-teens 9.8.2016
Warm-up Dynamic- cone game running drills Demo KB cleans kick ups rope climbs Metcon (Time) 5 Rounds 6 KB cleans 6 Handstand Kick ups 1 rope climb Skill Review wall- balls 3×15 Double under practice
Week of 9.5.16 Barbell Club
Conjugate Strength Monday/Tuesday 1. Clean Pull + Clean + Jerk (1RM) 2. Split Jerk (6×2 @ 75%) 3. Back Box Squat – Single Red Band (Heavy Single) 4. Chest Supported Flat Bench Rows (2×12) 5. Banded Thrusters (2×8 Heavy) Wednesday/Thursday 1. Snatch (10 EMOM: 2 Snatches) 2. Snatch + OHS (8×1 @ 80% + 5-10#) […]
Crossfit Teens and Pre-teens 9.6.2016
Warm-up Dynamic warm up running drills- accumulate .5miles Metcon (AMRAP – Reps) 10 minute AMRAP 5 pull-ups 10 push-ups 15 squats Demo Introduce front squat Front squat 3×6
Week of 8.29.16 Barbell Club
Conjugate Strength Tuesday 1. Split Jerk (8×3 @ 70%) 2. Push Jerk (1×8 @ 60%) 3. Bent Over Row (3×10) 4. Front Rack Reverse Lunge (4×6) Thursday 1. Snatch Balance + OHS (5×3 @ 65%) 2. Snatch + OHS (12×1 @ 80%+) 3. Back Box Squat – Single Red Band (12×2 @ 55% + 25%) […]
Week of 8.22.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (1RM) 2. Snatch High Pull (3×3) 3. Close Grip Bench Press Against Single Orange (8×3 @ 60% + 25%) 4. Push Press (8RM) Thursday 1. Snatch (1RM) 2. Clean and Jerk (1RM) Sunday 1. Back Box Squat – Single Red Band (12×2 @ 50% + 25%) 2. Overhead Squat […]
