**CrossFit Senior Teens @ 4:15**
Every 90 secs, for 24 mins (8 sets) of:
Station 1 – 3 Power Cleans
Station 2 – 6 Tall Box Jumps
then
For time:
750 m Row
25 Burpee Box Jump-Overs (20″/24″)
Post time to comments
**CrossFit Junior Teens @ 4:15**
Complete as many rounds and reps as possible in 40 minutes of:
400 Meter Run
40 Double-Unders
20/15 Calories of Assault Bike
40 Double-Unders
30/40 Calories of Rowing
Post reps to comments
**Open Gym 9-11am**
Front squat
3 – 3 – 3 – 3 – 3
then
3 rounds of:
1 Min max Sit-Ups
1 Min max Box jumps
1 min max Ball slams
1 min max Kettlebell swings
Rest 1 min
Post reps to comments
**CrossFit Kids at 4:15**
Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 3 reps
*Sets 1-4 – 4 reps @ 80-88%
*Set 5 – Max Reps @ 85%
then
Every 8 mins, for 24 mins (3 sets) for times:
20/30 Calories of Assault Bike
20 Walking Lunges with Kettlebells (24/32 kg)
400 m Run
Post results to comments
**CrossFit Junior Teens @ 4:15**
Every 2 mins, for 20 mins (10 sets):
Snatch x 1.1
(rest 5-10 secs between singles)
Build over the course of the 10 sets.
then
10 min AMRAP of:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Snatches (15/25 kgs)
10 Strict Handstand Push-Ups
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Take 15-20 mins to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…
then
Against a two-min running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees
Rest 2 minutes between sets, and complete a total of five sets. (42.5/60 kgs).
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Every 90 secs, for 18 mins (3 sets of each):
Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
then
Complete 3 sets of:
500m Row
400m Run
Rest
Each set should take less than 8 minutes, including the rest. If any set is exceeding 8 minutes, please adjust the distance of the row and run to keep your total time to completion under 24 minutes. Rest time should be roughly 2 mins
Post results to comments
**CrossFit Senior Teens @ 4:15**
Every 5 mins, for 30 mins (6 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (6/9 kgs)
Please note times for each set.
5 Sets of:
1 Power Clean + 2 Front Squats
then
15 Min AMRAP:
9 Power Cleans (42.5kg/60kg)
15 Box Jump-Overs (20″/24″)
21 Kettlebell Swings (16kg/24kg)
**CrossFit Kids @ 4:15**
Two sets of:
Bulgarian Split Squats x 20 reps each leg
Rest 1 Min after each leg
Single-Arm Dumbbell Row x 8 reps
Rest 1 Min after each arm
then
“Fran”
21 - 15 - 9 reps for time of:
Thrusters (30kg/42.5kg)
Pull-Ups
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 18 mins (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 5 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 4-5 reps @ 80%
*Set 6 – 5-6 reps @ 75%
then
Four rounds for time of:
400m Run
12 Alternating Single-Arm Dumbbell Snatches (15kg/25kg)
12 Toes to Bar
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
Five sets of:
Push Press x 4-5 reps
Rest 2 mins
then
EMOM, for 20 mins (5 sets of each):
Min 1 – 8/12 Cals of Assault Bike (or 150/200m of Rowing)
Min 2 – 20 Alternating Reverse Lunges with KBs/DBs (16kg/24kg)
Min 3 – 15 Box Jump-Overs (20″/24″)
Min 4 – 30-Second Front Leaning Rest on Rings
Post results to comments
**CrossFit Junior Teens @ 4:15**
Every 2 mins, for 18 mins (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)
then
12 Min AMRAP:
15 Burpees
12 Push Press (35kg/52.5kg)
9 Strict Pull-Ups
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 24 mins (12 sets):
Clean & Jerk x 1 rep
Build over the course of the 12 sets to today’s heavy.
then
5 Min AMRAP:
3 Squat Clean & Jerks (42.5kg/60kg)
6 Burpee Box Jump-Overs (20″/24″)
Rest 2 Mins
5 Min AMRAP:
3 Squat Clean & Jerks (47.5kg/70kg)
6 Burpee Box Jump-Overs (20"/24")
Post weights and reps to comments
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Balls
4000m Run
5000m Row
Teams get one Concept 2 rower and one ball, but may partition the work however they would like . . . and both should be working at all times.
**CrossFit Kids at 4:15**
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg (4 Sec Down phase)
Rest 1 Min
Barbell Glute Bridges x 6-8 reps (2 Sec Down Phase & explode up!)
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min
then
Three rounds for time of:
15 Deadlifts (70kg/100kg)
50 Double-Unders
Post weights and time to comments
