Crossfit Teens
Warm-up Dynamic Demo Deadlift -work to a heavy -1 rep for 10 rounds -add each round -not to failure Skill Review Handstands Metcon 21-15-9 deadlift handstand push up/holds/kick ups
Week of 2.8.16 Barbell Club
Conjugate Strength Tuesday 1, Front Squat (1RM) 2. Overhead Squat (@ 75% 10×2) 3. 20″ Front Rack Step Ups Against Single Orange (3×10) 4. Chest Supported Flat Bench Rows (3×12) 5. Metcon 3 Rounds 10 Good Mornings 10 KB Squat Jumps Thursday 1. Snatch Balance (5-5-5-3-3-3) 2. Snatch (Heavy Single) 3. Clean and Jerk (Heavy Single) 4. Back Squat (@ 70% 5×5) Sunday […]
Warm-up Rope climb wars teams 1 vs 1 race to top losing team does 5 burpees 2 rounds each member of the team has to go Demo wall balls push press Weightlifting push press moderate weight 5×5 Metcon 10 min AMRAP 10 wall balls 10 push ups 10 push press
Week of 2.1.16 Barbell Club
Conjugate Strength Tuesday 1. Overhead Squat (@ 70% 10×2) 2. Hang Snatch (Build to Heavy Triple) 3. Metcon (AMRAP – Rounds) 10 Min EMOM 2 Hang Snatches @ 60% 4. Snatch Grip Dimel Deadlifts (@ 35% 3×20) 5. Inverted Ring Rows (3 x Max or 3 x 10) Thursday 1. Back Squat (@65% 5×5) 2. Clean High Pull (3×8) 3. Squat Clean […]
Crossfit Teens
Warm-up 4 minutes 30 sec plate hops on 2×45 30 sec squats Demo Front squat Rope climb Weightlifting 5×3 front squat from the ground work up to wod weight Metcon 3 rope climbs 10 cleans 10 front squats 2 rope climbs 10 cleans 10 front squats 1 rope climb 10 cleans 10 front squats
Warm-up x3 15 second passive wide shoulder hang 15 second pull up width active hang Warm-up x3 10 inchworms 10 air squat 10 push ups 10 sit ups Weightlifting Snatch snatch shrug snatch pull snatch catch squat snatch 10 lifts to a moderate weight in full squat Metcon 4 rounds 10 snatch 10 push press […]
Week of 1.25.16 Barbell Club
Conjugate Strength Tuesday 1. Back Squat (1RM) 2. Hang Snatch (6×2 – From above knee) 3. Seated Good Mornings (3×8 ) 4. Reverse Hypers (3×20 ) 5. Shoulder Press (5RM) Thursday 1. Box Squats (1RM) 2. Snatch Grip Deadlift (5×5) 3. 1s Pause Front Squat (@75% 6×3) 4. Hang Clean (6×2 – Above knee) 5. […]
Monday 1.25.2016 Crossfit Teens
Warm-up A- Stretch- hamstring and pectoral B- 4 minute tabata- jump rope Weightlifting Clean and Jerk 5×3 work up to a moderate to challenging WOD weight Metcon 10 c&j 10 air squats 10c&j 10 air squats 10 c&j 10 air squats
Wednesday 1.20.2016 Crossfit Teens
Warm-up Dynamic- coach’s choice Conditioning 10 squats- 20 DB arm raises 10 push ups- 20 tuck jumps 10 sit ups- 20 lunges Skill Review Work on Kip Practice- Superman & hollow Rocks Practice- Hip raises on rig Practice- shrugs on rig Demo Thruster pull ups Metcon 10 Minute AMRAP 9 Box jumps 8 Thrusters 7 […]
Tuesday 1.19.2016 Crossfit Preteens
Warm-up Leg for Days! Frankenstein, scales, lunges, inchworms, squat turns, broad jumps New Skill Romanian Deadlifts With KB 10 each legs start at 15 lbs Metcon 30-20-10 Single Unders Kettlebell swings- 15/25 Goblet squats- 25/35 Midline knee raises- 3X10 Russian twists 3×20
