**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 18 mins (6 sets) of:
Front Squat x 3 reps
*Sets 1-2 – 75-80%
*Sets 3-4 – 80-85%
*Sets 5-6 – 85% or more
then
12 min AMRAP of:
20 Kettlebell Swings (24/16 kg)
30 Air Squats
40 Double-Unders
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 3 mins, for 12 mins (4 sets):
Bench Press x 6-8 reps @ 20X1
then
Three sets for max reps:
90 secs of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 secs
90 secs of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 secs
90 secs of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 secs
Post weights and reps to comments
Triple 7 WOD: Bravehearts Fundraiser
Run 200m
7 Bar Facing Burpees
--------------------------
Run 200m
7 Bar Facing Burpees
7 Sumo Deadlift High Pulls (42.5/30)
--------------------------
Run 200m
7 Bar Facing Burpees
7 SDHP
7 Toe To Bar
--------------------------
Run 200m
7 Bar Facing Burpees
7 SDHP
7 Toe To Bar
7 Hang Power Cleans
--------------------------
Run 200m
7 Bar Facing Burpees
7 SDHP
7 Toe To Bar
7 Hang Power Cleans
7 Chest To Bar Pull Up
--------------------------
Run 200m
7 Bar Facing Burpees
7 SDHP
7 Toe To Bar
7 Hang Power Cleans
7 CTB Pull Up
7 Thrusters
--------------------------
Run 200m
7 Bar Facing Burpees
7 SDHP
7 Toe To Bar
7 Hang Power Cleans
7 CTB Pull Up
7 Thrusters
7 HSPU
**CrossFit Kids at 4:15**
“Fran Sandwich”
For time:
1000m Row
immediately followed by…
21 - 15 - 9 reps of:
Thrusters (30/42.5 kgs)
Pull-Ups
immediately followed by…
800 Meter Run
then
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
Rest 60 secs between legs, and 2-3 mins between sets
Post weights and time 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 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)
then
12 min AMRAP of:
20 Kettlebell Swings (24/32 kg)
20 Push-Ups
10 Toes to Bar
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 20 mins (10 sets):
Hang Clean + Clean
Build over the course of the 10 sets to today’s heavy complex.
then
Every 90 secs, for 15 mins (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 12/18 Calories of Assault Bike or Rowing
Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.
Post weights to comments
**CrossFit Junior Teens @ 4:15**
Six sets of:
Push Press x 2-3 reps
Rest 2 mins
Build to today’s heavy 2-3 reps.
then
4 min AMRAP of:
400m Run
50 Double-Unders
Max Reps of Push Press (35/52.5kg)
Rest 2 mins between sets, and complete a total of three sets.
Post reps and weights to comments
**CrossFit Senior Teens @ 4:15**
Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
then
3 rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (20″/24")
20 Wall Ball Shots (6/9 kg)
Post weights and time to comments
Sumo deadlift high pull
3 -3 -3 -3 -3
then
Teams of two will alternate movements to complete as many rounds and reps as possible in 20 mins of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Rowing
**CrossFit Kids @ 4:15**
Every 3 mins, for 18 mins (6 sets) of:
Front Squat x 4 reps
*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more
then
21-15-9 for time of:
Hang Squat Cleans (35/50 kgs)
Bar-Facing Burpees Over the Barbell
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 18 mins (two sets of each):
Station 1 – 3 Mins of Rope Climb Skill Practice
Station 2 – 3 Mins of Handstand Walk Practice
Station 3 – 3 Mins of Muscle-Up Skill Practice
then
Two sets for max reps:
3 Mins of Assault Bike/Rowing
2 Mins of Kettlebell Swings (24/32 kg)
3 Mins of Rowing/Assault Bike
2 Mins of Ring Dips
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 3 mins, for 18 mins (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%
then
For time:
60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (15/25 kgs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches
10 Pull-Ups
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
15 min AMRAP:
500m Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 mins and when the running clock reaches 20:00…
then
15 min AMRAP:
15/20 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots (6/9kg)
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
5 sets of:
Hang Snatch + Snatch
Rest 20 secs
Tall Box Jumps x 1.1.1.1.1
(rest 5 secs between jumps; step down each time)
Rest 2 mins between sets
then
3 rounds for time of:
400m Run
15 Overhead Squats (42.5/60kg)
Post weights and time to comments
**Battle of the Crater starts tonight: 5:15 pm for a 5:30 pm start**
Every 3 mins, for 15 mins (5 sets) of:
Back Squat x 2 reps
*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%
then
6 min AMRAP:
3 Thrusters (42.5/60 kg)
6 Toes to Bar
12 Kettlebell Swings (24/32 kg)
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Five sets of:
Push Press x 3-4 reps
Rest 2 mins
Build to today’s heavy 3-4 reps
then
10 min AMRAP:
10 Push Presses (30/42.5 kg)
10 Alternating Overhead Reverse Lunges (30/42.5 kg)
10 Pull-Ups
then
Every 90 secs, for 6 minutes (2 sets of each):
Station 1 – Reverse Snow Angels x 20 reps
Station 2 – Bottom’s Up Kettlebell Carry x 20m each arm
Post weights and reps to comments
