Every 2 mins, for 18 mins (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – Handstand Walk
(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
(accumulate the time if you’re unable to maintain this position unbroken)

then

Five rounds for max calories/reps of:
30 secs of Rowing
Rest 30 secs
30 secs of Double-Unders
Rest 30 secs
30 secs of Assault Bike
Rest 30 secs

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Every 2 mins, for 20 mins (10 sets):
Snatch x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

then

Complete rounds of 21, 15 and 9 reps for time of:
Bar-Facing Burpees
Hang Squat Snatches (42.5/30 kgs)

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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 Thrusters
10 Toes to Bar

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Every 3 min, for 15 mins (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 min, for 6 mins (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

then

“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

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Every 3 mins, for 15 mins (5 sets):
Tempo Back Squat x 3 reps @ 32X1

Try to build to today’s heavy triple by the last set…but maintain the tempo prescription and good mechanics.

then

In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of:
15 Goblet Squats (24kg/16kg)
10 Toes to Bar
5 Burpee Box Jump-Overs (24″/20″)

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**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Every 2 mins, for 20 mins (10 sets):
Clean & Jerk x 1 rep

Start around 60% of your 1-RM and build over the course of the 10 sets to today’s heavy.

then

“2008 CrossFit Games Finale”
For time:
30 Squat Clean & Jerks (70/47.5 kgs)

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**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Every 10 mins, for 40 mins (4 sets) for times:
400m Run
20 Walking Lunges with Farmer’s Carry (heavy)
10 Strict Pull-Ups
400m Run

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**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

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 @ 95%
Rest 2-3 mins between sets.

then

For time:
1000m Row
100 Double-Unders
50 Alternating Dumbbell Snatches (22.5/15 kg DBs)

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**CrossFit Teens are taking a break for school holidays - Classes start back Monday 15th October**

Take 20 mins to build to today’s 1-RM Bench Press

then

10 min AMRAP of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

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In 15 mins, build up to a heavy 2 rep Hang Squat Clean

then

Three rounds of:
25 Kettlebell Swings
20 Hang Squat Cleans
15 Pull-Ups
10 Burpees

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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)

then

In teams of two, alternating full rounds, complete five rounds each of:
10 Power Cleans (52.5/35 kgs)
15 Shoulder to Overhead (52.5/35 kgs)
20 Alternating Reverse Lunges (52.5/35 kgs)

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CrossFit Junior Teens @ 4:15

Five rounds for time of:
400m Run
30 Push-Ups
20 Ball slams
10 Strict Pull-Ups

30 min cap

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CrossFit Senior Teens @ 4:15

12 minute EMOM (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – Wall Climb x 4 reps
Interval 3 – Strict pull ups x 8 reps
Interval 4 – Ring Dips x 12 reps

then

Five sets for max reps, each against a 3-min running clock:
Row 500m
Strict Handstand Push-Ups x Max Reps
Rest 3 mins between sets.

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CrossFit Junior Teens @ 4:15

Every 3 mins, for 15 mins (5 sets):
Back Squat x 2 reps

Goal is to make all five sets heavy. Your goal will be to establish a new 2-RM PR by the final set.

then

Three rounds for time of:
60 Double-Unders
15 Thrusters (42.5/30 kgs)
10 Burpee Box Jump-Overs (24″/20″)

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CrossFit Senior 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 10 mins (5 sets):
Snatch x 1 rep @ 75-90%

then

For time:
40 Calories of Rowing
30 Toes to Bar
20 Snatches (60/42.5 kgs)

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Push Jerk
5 - 5 - 3 - 3 - 2

then

In teams of 2 complete the following for time:
400m Run together
80 Kettlebell Swings
60 Alternating Lunges with BB in front rack
40 Thrusters
400m Run together
80 Kettlebell Swings
60 Alternating Lunges with BB in front rack
40 Thrusters
400m Run together

Only one member of the team may be working at a time (except for the run), and no member may begin the next movement until the team has completed the preceding. 

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