CrossFit Senior Teens @ 4:15
Every 2 mins, for 14 mins (7 sets):
Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 3 reps @ 85%
*Set 7 – Max Reps @ 80%
then
Every 5 mins, for 20 mins (4 sets) for max calories of:
60 Secs of Assault Bike (for calories)
60 Double-Unders
400m Run*
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CrossFit Junior Teens @ 4:15
Every 2 mins and 30 secs, for 20 mins (8 sets):
2 Clean Lift-Offs + 1 Power Clean
(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)
then
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
10 Burpee Box Jump-Overs (24″/20″)
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CrossFit Senior Teens @ 4:15
Three sets for max reps of:
Unbroken Strict Press
Rest 15 secs
Unbroken Strict Pull-Ups
Rest 3 mins
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
then
For time:
10 Wall Ball Shots (10/6 kgs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
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Spend 15 mins working on Push Jerks
then
12 min AMRAP of:
5 Push Jerks
10 Ball slams
20 Double Unders
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Build to today’s heavy 3 rep Thruster
then
Rounds of 15, 12 and 9 reps for time of:
Thrusters (60kg/42.5 kgs)
Burpees
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CrossFit Junior Teens @ 4:15
Every 3 mins, for 15 mins (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.
then
12 min AMRAP of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
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CrossFit Senior Teens @ 4:15
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
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
“Christine”
Three rounds for time:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24″/20″)
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CrossFit Junior Teens @ 4:15
Every 8 mins, for 32 mins (4 sets) for times:
800m Run*
40 Double-Unders
20 Chest-to-Bar Pull-Ups
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CrossFit Senior Teens @ 4:15
Take 10-15 mins to built do 85% or more of your 1-RM Back Squat,
and then…
Every 3 mins, for 9 mins (3 sets):
Back Squat x 2-3 reps @ 30X1
then
Against a 2-min running clock, perform the following:
15/10 Calorie Assault Bike or Row 250m
Max Reps of Squat Cleans (60/42.5 kgs)
Rest 2 minutes between sets, and complete a total of three sets.
Post weights and reps to comments
2017 Fennel Forestry Truck Pull - 2018 footage still to come…
"Cluster" tech
then
5 Rounds for Time:
10 Hang “Clusters”
20 Box Jumps (24″/20″)
200m Run
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Take 15-20 minutes and build to today’s 1-RM Power Clean
then
For time:
30 Calories of Assault Bike
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (55/35 lb DBs)
30 Pull-Ups
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CrossFit Junior Teens @ 4:15
Every two mins, for 6 mins (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
then
5 min AMRAP of:
20 Double-Unders
10 Air Squats
Rest 1 min
5 min AMRAP of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)
Rest 1 min
5 min AMRAP of:
5 Toes to Bar
10 Push-Ups
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CrossFit Senior Teens @ 4:15
Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 mins between sets, building to today’s 1-RM
then
Three rounds for time of:
40 Calories of Rowing
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Post weights and time to comments
CrossFit Junior Teens @ 4:15
Every three mins, for 24 mins (8 sets):
Hang Snatch + Snatch
then
In teams of two, partners alternate complete rounds to complete 12 min AMRAP of: :
12 Thrusters (42.5/30 kgs)
12 Bar-Facing Burpees
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CrossFit Senior Teens @ 4:15
For time:
800 Meter Run
20 Ground to Overhead (60/42.5 kgs)
30 Ring Dips
800 Meter Run
30 Ring Dips
20 Ground to Overhead (60/42.5 kgs)
800 Meter Run
Post weights and time to comments
Our amazing Truck Pull Team!!
Fennell Forrestry Truck Pull is on today, 10:30am at Glenburnie Sale Yards
Front squat
3 - 3 - 3 - 3 - 3
then
2 sets for times of:
Row 500m
30 Walking Lunges with kb/db carry
200m run
Rest 2 mins between sets.
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Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 80%
*Set 4 – 6 reps @ 90%
*Set 5 – 4 reps @ 95%
*Set 6 – 2 reps @ 100%
Rest 2-3 mins between sets.
then
Three rounds for time of:
800m Run
40 Goblet Squats (24/16 kg KB)
20 Pull-Ups
Post weight and time to comments
