Strict Press
3 - 3 - 3 - 3
Ring Rows
8 - 8 - 8 - 8
then
12 min AMRAP, in teams of two, alternating complete rounds:
200m Run
15 Kettlebell Swings
9 Pull-Ups
If you’re performing this without a partner, rest exactly the same amount of time that it took you to perform the previous round, then start your next.
Post weights and reps to comments
Every 3 mins, for 15 mins (5 sets):
Front Squat x 3 reps @ 85% or more of 1-RM
then
Every 10 mins, for 20 mins (2 sets), for times:
Row 1000/850m
50 Wall Ball Shots (9/6 kgs)
Post weights and times to comments
**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 18 mins (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
then
Five rounds for time of:
12 Ring Dips
12 Push Presses (52.5/35 kgs)
12 Burpees Over the Barbell (Lateral)
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 mins between sets.
then
15min AMRAP of:
60 Double-Unders
30 Alternating Reverse Lunges with Dumbbells (25/15 kgs)
15 Alternating Single-Arm Dumbbell Snatches (25/15 kgs)
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Every 5 mins, for 30 mins (6 sets) for times:
Run 400m
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
Please note times for each of the six sets.
then
Every 90 secs, for 12 mins (2 sets of each):
Station 1 – 60 secs of Reverse Snow Angels (slow & controlled)
Station 2 – 60 secs of Side-Plank Hold (Left Side)
Station 3 – 60 secs of Band Pull-Aparts
Station 4 – 60 secs of Side-Plank Hold (Right Side)
Post times to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins, for 8 mins (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)
Followed by…
Every 2 mins, for 20 mins (10 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
then
“Grace”
For time:
30 Ground to Overhead (60/42.5 kgs)
Post weights and time to comments
Compare results to 20/12/2017
Hang Power Cleans
2 - 2 - 2 - 2 - 2
Then:
15 Min AMRAP:
15 Calories of Rowing
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Choose a weight that you can use across all barbell movements.
Every 2 mins, for 30 mins (3 rounds) of:
Station 1 – 200-400m Run
Station 2 – 30 Wall Balls (6kg/10kg)
Station 3 – 200-400m Run
Station 4 – 30 Pull-Ups
Station 5 – 15 Burpee Box Jump-Overs (20″/24″)
Your goal should be to finish this entire workout without falling short in any interval. If the prescribed reps or distances are too hard/easy, please adjust the reps so that you are able to complete the first round (10 mins) relatively comfortably, you are challenged in the second round, and the third round will be very challenging both mentally and physically.
Post options to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 2 reps
Immediately followed by…
Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 2 reps
Immediately followed by…
Every 2 mins, for 6 mins (3 sets):
2 Snatch Lift-Offs + Snatch
The load should built throughout the 18 mins of this session, from approximately 65-85%.
then:
Five rounds for time of:
10 Hang Power Snatches (30kg/42.5kg)
30 Double-Unders
Post weights and times to comments.
***Senior Teens @ 4:15pm***
Every 4 mins, for 16 mins (4 sets):
Back Squat x 8 reps
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 7th and 8th reps should be a grind; in set 3 your chances of making the 8th rep should be 50/50, and the fourth set will be a test of mental fortitude.
Then:
For time:
1000m Row
immediately followed by three rounds of:
15 Toes to Bar
20 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24kg/32kg)
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
WOD
Every 2 mins, for 12 mins (6 sets):
Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
Then:
Partners alternate whole rounds to complete AMRAP in 16 mins of:
3 Dumbbell Man-Makers (15kg/25kg)
6 Strict Pull-Ups
9 Burpees
Post weights and times to comments.
**CrossFit Senior Teens @ 4.15pm**
“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″/24″)
Rest until relatively recovered, and then…
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 1 Min
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 1 Min
Side Plank x 45 seconds each side
Rest 1 Min
Post times and weights to comments.
Back Squat
3-3-3-3-3-3
Then:
In 15mins complete the folllowing:
Run 800m
Immediately followed by as many rounds and reps as possible of:
10 Dumbbell Thrusters
10 Toes to Bar
10 Push Ups
Post weights and reps to comments.
**CrossFit Kids - Term 3 Dates**
- Friday - August 10th (Week 3)
- Friday - August 24th (Week 5)
- Friday - September 7th (Week 7)
- Friday - September 21st (Week 9)
Bookings Essential - Call/Text Eve on 0427345917 or email adamandeve@bluelakecrossfit.com.au to book a spot!!
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 mins between sets.
then:
5 rounds for time:
15/10 Cals of Assault Bike (or 200m Run)
20 Walking Lunges with 32/24 kg Kettlebells
1 min rest between rounds
Post weights and times to comments.
**CrossFit Junior Teens @ 4.15pm**
Every 2 mins, for 12 mins (3 sets of each):
Station 1 – Muscle-Ups Progressions x 2-5 reps
Station 2 – L-Sit x 45-60 secs
then:
Three rounds for time of:
30/20 Cals of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
Post times to comments.
**CrossFit Senior Teens @ 4.15pm**
Every 2 mins, for 6 mins (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in clean receiving position - demo here)
Every 2 mins, for 14 mins (7 sets):
(Power Clean + Jerk) x 2 reps
Build over the sets to establish a 2-RM power clean & jerk.
then:
9 min AMRAP of:
3 Burpees Over the Barbell (lateral)
3 Ground to Overhead (70/47.5 kgs)
6 Burpees Over the Barbell
6 Ground to Overhead
9 Burpees Over the Barbell
9 Ground to Overhead
12 Burpees Over the Barbell
12 Ground to Overhead
and so on….
Post weights and reps completed to comments.
**CrossFit Junior Teens @ 4.15pm**
Take 20 mins to build to today’s 1-RM Front Squat
then:
Three rounds for time of:
Run 400m
8 Front Squats (75-80% of your 1-RM Front Squat)
Post weights and times to comments.
