Alternate between the following (4 sets of each):
Strict pull ups x 8 reps
Rest 1 min
Push ups x 16 reps (scale to meet range)
Rest 2 mins

then

8 min AMRAP of:
8 Burpee box jump overs/step overs
16 Kettlebell swings

Rest 4 mins, then

8 min AMRAP of:
8 Alternating single-arm dumbbell snatch
16 Sit ups

Post weights and reps to comments

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
Station 3: Alternating Pistols x 20 reps

then

16 min EMOM (4 sets of each):
Min 1 – 200/150m of Rowing
Min 2 – 15 Handstand Push-Ups
Min 3 – 15 Box Jump-Overs (24″/20″)
Min 4 – 30-sec Front Leaning Rest on Rings

Post results to comments

**CrossFit Junior Teens @ 4:15**

Every 3 mins for 15 mins (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

then

"Barbell Karen"
For time:
150 Thrusters (15/20 kgs)

Post weights and time to comments

**CrossFit Senior Teens @ 4:15**

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

then

Four rounds for time of:
50 Double-Unders
40 Kettlebell Swings (16kg/24kg)
30 Push-Ups

20 min time cap

Post weights and time to comments

**CrossFit Junior Teens @ 4:15**

Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 1 rep @ 65-75%
Followed by…
Every 2 mins, for 6 mins (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)
Followed by…
Every 2 mins, for 6 mins (3 sets):
Snatch x 1 rep @ 85-90%

then

6 min AMRAP:
6 Snatches (60/42.5 kgs)
9 Overhead Squats (60/42.5 kgs)
12 Chest-to-Bar Pull-Ups

Post weights and reps to comments

**CrossFit Senior Teens @ 4:15**

Every 6 mins, for 30 mins (5 sets):
25/18 Calories of Assault Bike
15 Burpee Box Jump-Overs (24″/20″)
200m Run
20 Single-Arm DB Overhead Walking Lunges (25/15 kgs – 10 steps each side)

Compare your results/effort with August 15, 2018. On August 1 we did these same movements, every 90 secs. Note how the workout changes when you tackle all four movements before earning your rest time.

One Yoga + Lifestyle Sessions Today @ 9:15 am & 10:30 am

Dress comfy and bring a water bottle

Push Jerk
3 - 3 - 3 - 3 - 3

then

EMOM - 3 rounds of:
Min 1: Max Wall balls
Min 2: Max Kettlebell Swings
Min 3: Max Burpees
Min 4: Max Pull-Ups
Min 5: Rest 

Post weight and reps to comments

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 10 reps @ 70%
*Set 4 – 8 reps @ 75%
*Set 5 – 6 reps @ 80%
Rest 2-3 mins between sets.

then

Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Post weights and time to comments

**CrossFit Junior Teens @ 4:15**
 

Take 12-15 mins to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 mins, for 8 mins (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps 

then

9 min AMRAP of:
6 Handstand Push-Ups
9 Burpees
12 Toes to Bar

Post weights and reps to comments

**CrossFit Senior Teens @ 4:15**

Every 3 mins, for 12 mins (4 sets):
Back Squat x 6 reps
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 5th and 6th reps should be a grind; in set 3 your chances of making the 6th rep should be 50/50, and the fourth set will be a test of mental fortitude. 

then

Against a 4-min running clock, perform a total of 3 sets of:
Row 500/400m
Max Reps of Single-Arm Overhead Dumbbell Squats (25/15 kg DB or KB)
Rest 2 minutes between sets.

Post weight and reps to comments

**CrossFit Junior Teens @ 4:15**

Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups/Progressions
Station 2 – Handstand Walk practice
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 secs

then

Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800m Run
20 Pull-Ups

Time cap = 15 mins (adjust repetitions or distances accordingly)

Post time to comments

**CrossFit Senior Teens @ 4:15**

Every two mins, for 6 mins (3 sets):
2 Clean Lift-Offs + Power Clean @ 60-70% of 1-RM Clean
Followed by…
Every two mins, for 6 mins (3 sets):
1 Clean Lift-Off + Clean @ 70-80%
Followed by…
Every two mins, for 6 mins (3 sets):
Clean x 1 rep @ 80-90%

then

Five rounds for time of:
3 Power Cleans (70/47.5 kgs)
6 Front Squats (70/47.5 kgs)
12 Alternating Front-Racked Lunges (70/47.5 kgs)

Post weights and time to comments

Deadlift
5 - 5 - 5 - 5 - 5

then

In teams of two, complete three rounds for time of:
400m Run (together)
40 Wall Ball Shots (10/6 kgs)
40 Push-Ups
Partition the repetitions between partners however you’d like.

Post weights and time to comments

Every 2 minss, for 10 mins (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 mins, for 4 mins (2 sets) of:
Strict Press x 8 reps @ 75%

Three rounds for time of:
500m Row
15 Toes to Bar
15 Strict Handstand Push-Ups

Post weights and time to comments

**CrossFit Junior Teens @ 4:15**

Three sets of:
Barbell Glute Bridges x 8 reps @ 20X1
(go heavy on these!)
Rest 30 secs
Dumbbell Death March x 20 reps @ 3011
Rest 30 secss
Supinated-Grip Strict Pull-Ups x Max Reps @ 1111
(stick to the tempo – one second pause at top and bottom)
Rest 3 mins

then

12 min AMRAP of:
40 Double-Unders
30 Kettlebell Swings (24/16 kg)
20 Alternating Pistols

Post weights and reps to comments

**CrossFit Senior Teens @ 4:15**

Every 90 secs, for 30 mins (5 sets):
Station 1 – 25/18 Calories of Assault Bike
Station 2 – 15 Burpee Box Jump-Overs (24″/20″)
Station 3 – 200m Run
Station 4 – 20 Single-Arm DB Overhead Walking Lunges (25/15 kgs – 10 steps each side)
 

Post weights and reps to comments

**CrossFit Junior Teens @ 4:15**

Every 3 mins, for 12 mins (4 sets):
Tempo Low-Bar Back Squat x 5 reps @ 32X1

then

“Fran on Repeat”
EMOM, for 5 mins:
12 Thrusters (42.5/30 kgs)
12 Pull-Ups
If your “Fran” time is not yet under 5 minutes, please scale down the repetitions. If, on the other hand, you have a sub-3:00 Fran time, please scale up and perform 15 reps of each movement on each minute. 

Post weights and reps to comments

**CrossFit Senior Teens @ 4:15**

Every 2 mins, for 6 mins (3 sets):
High Hang Snatch x 2 reps
Followed by…
Every 2 mins, for 6 mins (3 sets):
Hang Snatch x 2 reps
Followed by…
Every 2 mins, for 6 mins (3 sets):
2 Snatch Lift-Offs + Snatch
The weight should be constantly building throughout the 18 minutes of this session.

then

For time:
1000m Row
30 Burpees Over the Barbell
15 Hang Power Snatches (70/47.5 kgs)

Post weights and time to comments