**CrossFit Senior Teens @ 4.15pm**
Every 3 min, for 15 mins (5 sets):
Bench Press x 3 reps
Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.
then:
Every 6 mins, for 18 mins (3 sets):
Row 500m
20 Alternating Single-Arm Dumbbell Snatches (25/15 kgs)
40/30 Push-Ups
Post weights and times to comments.
**Blue Lake CrossFit Christmas in July is on tonight at 7pm**
6 sets of:
Power Clean x 2 reps
*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean
then
In teams of two, complete five rounds for time of:
Run 400m (partners must stay together)
20 Deadlifts (10 each – 100/70 kgs)
30 Pull-Ups (15 each)
Partners must run together, and may only start deadlifts once both members are back at the barbell.
Post weights and time to comments
**No Kids Class tonight - Revised Term 3 CF Kids Classes coming - Stay tuned!**
Every 3 mins, for 15 mins (5 sets) of:
Front Squat x 2 reps
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more
then
21, 15 and 9 reps for time of
Thrusters (52.5/35 kgs)
Toes to Bar
Box Jump-Overs (24″/20″)
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every two mins, for 8 mins (4 sets) of:
Strict Press x 3-4 reps
followed by
Every two mins, for 8 mins (4 sets) of:
Push Press x 3-4 reps
then
For time:
40/30 Calories of Assault Bike
40 Dead-Ball Ground to Over Shoulder
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
Option 1: For time:
Run 5k -or- Row 5k
Option 2: Build up to today's 3-RM Squat Clean
then
Option 2: 10 min AMRAP
10 Box Jumps
15 Burpee Pull ups
20 Wall balls
15 Deadlift
10 Medball Cleans
Post results to comments.
**CrossFit Junior Teens @ 4:15**
Six sets of:
Overhead Squats x 3 reps
Rest 2 mins
Start around 70% of your 1-RM and build in load over the course of the 6 sets.
then
For time:
Row 1000m
20 Squat Snatches (60/42.5 kgs)
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800m Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders
then
Every min, on the min, for 15 mins (3 sets of each):
Min 1 – Supine Ring Rows x 8-10 reps @ 2111
Min 2 – Side Plank (Left) x 40 seconds
Min 3 – Side Plank (Right) x 40 seconds
Min 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Min 5 – Hollow Rocks or Hold x 30-40 seconds
Post results to comments.
6 sets of:
2x front squat + 1 push jerk
then
12 min AMRAP of:
400m Run
20 Walking Lunges with Kettlebell Farmer’s Carry
20 Sit ups
20 Single-Arm Kettlebell Push Presses (switch arms as needed)
**No CrossFit Kids tonight - enjoy the school holidays**
Every 2 mins, for 16 mins (8 sets):
Hang Clean x 1 rep
Start at around 65-70% of your 1-RM, and try to build by 2-3% per set.
then
For time:
Row 1500m
15 Hang Cleans (heavy)
30 Alternating Pistols
Post weights and time to comments
Every 3 mins, for 18 mins (3 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
then
Three rounds for time of:
800m Run
15 Strict Handstand Push-Ups
15 Thrusters (42.5/30 kgs)
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
Every 90 secs, for 30 mins (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (120/80 kgs)
Station 2 – 15/10 Calories of Assault Bike or 250/200m of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200m Run
Post results to comments
**CrossFit Junior Teens @ 4:15**
Take 20 mins to build to today’s 1-RM Push Press
then
3 min AMRAP of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (32/24 kg)
15 Push-Ups
Rest 3 minutes, and repeat for a total of 3 working sets.
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 16 mins (8 sets):
Back Squat
*Set 1 – 5 reps @ 70-74% of 1-RM
*Set 2 – 5 reps @ 75-79%
*Set 3 – 3 reps @ 80-84%
*Set 4 – 2 reps @ 85-89%
*Set 5 – 2 reps @ 90-94%
*Sets 6-8 – 1 rep @ 95+%
then
12 min AMRAP of:
40 Double-Unders
20 Wall Ball Shots (9/6 kgs)
10 Toes to Bar
Post weights and reps to comments
Overhead squats
3-3-3-3-3
After each set of overhead squats, practice toes to bar progressions
then
For time:
20 Wall Ball Shots (9/6 kg)
10 Toes to Bar
18 Wall Ball Shots
9 Toes to Bar
16 Wall Ball Shots
8 Toes to Bar
14 Wall Ball Shots
7 Toes to Bar
12 Wall Ball Shots
6 Toes to Bar
10 Wall Ball Shots
5 Toes to Bar
8 Wall Ball Shots
4 Toes to Bar
6 Wall Ball Shots
3 Toes to Bar
4 Wall Ball Shots
2 Toes to Bar
2 Wall Ball Shots
1 Toes to Bar
Post weights and time to comments
**CrossFit Kids at 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 – 3-5 reps @ 85%
then
15-12-9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every 2 mins, for 20 mins (10 sets) of:
Snatch x 1 rep
Suggested loading per set (by %): 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+
then
“Nancy”
Five rounds for time of:
Run 400m
15 Overhead Squats (42.5/30 kgs)
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 30 mins (5 sets):
Station 1 – 450/350m of Rowing
Station 2 – 20m Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run)
Post weights to comments
