Every 3 mins, for 18 mins (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM
then
12 min AMRAP of:
3 Hang Squat Cleans (60/42.5 kgs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…
Post weights and reps to comments
CrossFit Junior Teens @ 4:15
Every 90 secs, for 12 mins (8 sets) of:
Bench Press x 2 reps @ 80%
then
Four rounds for time of:
400m Run
10 Single-Arm Dumbbell Push Press* (left side – 25/15 kgs)
10 Single-Arm Dumbbell Push Press* (right side – 25/15 kgs)
15 Ring Dips
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
Post weights and time to comments
CrossFit Senior Teens @ 4:15
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 75%
*Set 4 – 8 reps @ 80%
*Set 5 – 6 reps @ 85%
*Set 6 – 4 reps @ 90%
Rest 2-3 mins between sets.
then
For time:
50/35 Calories of Assault Bike (or 60/40 on Rower)
50 Pull-Ups
30m Walking Lunges with KB/DB Farmer’s Carry (25/15 kgs)
Post weights and time to comments
CrossFit Junior Teens @ 4:15
Every two mins, for 20 mins (10 sets):
Hang Power Clean + Power Clean
Build to today’s heavy complex.
then
12 min EMOM (4 sets) of:
Min 1 – 50 Double-Unders
Min 2 – 12 Toes to Bar
Min 3 – 25 Push-Ups
Post weights and results to comments
CrossFit Senior Teens @ 4:15
Overhead squat
Build to todays heavy 3 reps in 15 mins
then
3 rounds for time of:
20 Overhead Squats (42.5/30kg)
400m Run
500m Row
Post weights and time to comments
Front squat
3 - 3 - 3 - 3 - 3
then
“Saved by the Barbell”
Three rounds for max reps of:
1 Min of Burpees
1 Min of Wall Ball Shots
1 Min of Deadlifts
1 Min of Medicine Ball Sit-Ups
1 Min of Hang Power Cleans
Rest 1 min
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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 8 mins (4 sets):
2-Position Snatch @ 80-85%
(mid-thigh, and then 2″ Below the Knee)
then
For time:
800m Run
50 Chest-to-Bar Pull-Ups
800m Run
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every 3 mins, for 12 mins (4 sets):
Back Squat x 4 reps
Goal is to make all four sets heavy. The first set should be achievable; by the second set the 4th rep should be a grind; in set 3 your chances of making the 4th rep should be 50/50, and the fourth set will be a test of mental fortitude.
then
For max reps/calories:
2 Mins of Assault Bike (or Rowing)
Rest 60 secs
2 Mins of Thrusters (52.5/35 kgs)
Rest 60 secs
2 Mins of Burpee to Target 6″ Above Reach
Rest 60 secs
2 Mins of Assault Bike (or Rowing)
Post weights and reps to comments
**CrossFit Senior Teens @ 4:15**
Every 2 mins and 30 secs, for 15 mins (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Immediately followed by…
Every 2 mins, for 4 mins (2 sets) of:
Strict Press x 8 reps @ 80%
then
12 min AMRAP of:
300/250m Row
20 Single-Arm Dumbbell Push Presses (10 each; 25/15 kg DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 25/15 kg KB/DB)
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 4011
Rest 60 secs
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 secs
Side Plank x 45 secs each side
Rest 60 secs
then
Three rounds for time of:
15 Deadlifts (100/70 kgs)
50 Double-Unders
Compare results to May 25, 2018.
Post weights and time to comments
**CrossFit Senior Teens @ 4:15**
“Invictus Baseline Interval Test”
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* (6/10 kgs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.
*Subject to change
Post results to comments
Power cleans
3 - 3 - 3 - 3 - 3 - 3
then
15 min AMRAP of:
3 Power Cleans
6 Push Presses
9 Burpee Box Jump-Overs
12 Kettlebell Swings
Every 3 mins, for 15 mins (5 sets):
Tempo Low-Bar Back Squat x 4 reps @ 32X1
then
For time:
800m Run
30m Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
400m Run
30m Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
200m Run
Post weights and time to comments
**CrossFit Junior Teens @ 4:15**
Every 2 mins, for 12 mins (2 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – no more than 4 ascents
Station 2 – Freestanding Handstand Hold Work
Station 3 – Tuck Rock to Tuck Sit x 15 reps
then
3 sets, for max reps/calories of:
3 Mins of Rowing/Bike (for Max Calories) or Run
2 Mins of Strict Handstand Push-Ups
1 Min of Strict Pull-Ups
Rest 3 mins
Post reps to comments
**CrossFit Senior Teens @ 4:15**
Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 75%
*Set 4 – 6 reps @ 85%
*Set 5 – 4 reps @ 90%
Rest 2-3 mins between sets.
then
12 min AMRAP of:
30 Kettlebell Swings (24/16 kg)
20 Ball slams
10 Toes to Bar
Post weights and reps to comments
**CrossFit Junior Teens @ 4:15**
Every 2 mins, for 10 mins (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 secs
Take 5-10 mins to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs (24″/20″)
then
Every 2 mins, for 12 mins (3 sets) of:
Station 1 – Supine Ring Rows x 8-10 reps @ 2111
Station 2 – Reverse Snow Angels x 12 reps @ 3030
Station 3 – Hollow Hold x 45-60 secs
Post reps and weights to comments
**CrossFit Senior Teens @ 4:15**
“Jackie”
For time:
Row 1000m
50 Thrusters (20/15 kgs)
30 Pull-Ups
Rest until relatively recovered, and then…
3 sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest 45 secs after each leg
Strict Handstand Push-Ups x 8-10 reps @ 2011
Rest 90 secs
Post weights and time to comments
