CrossFit Teens

A: 10:00 EMOM alternating between exercises

Min 1 Kipping Pull-ups
Min 2 HSPU

*Focus on stringing reps together

B: 12:00 AMRAP

10 Power Snatch
10 T2B
10 Push Press
10 T2B

Age 12-13
BB Weight 25/18kg

Age 14-15
BB Weight 42.5/30kg

Age 16-17
BB Weight 60/42.5kg

C: Side Plank Rotations 3 x 10; Rest 30s b/w

CrossFit

A: 4 Rounds

10 Deadlift
8 Ring Push Up

B: 12:00 AMRAP

8 L Consecutive Pistols
8 R Consecutive Pistols
4 Rope Climbs 15/12″
6 L SA Squat Clean & Jerk 25/17.5kg
6 R SA Squat Clean & Jerk 25/17.5kg
20m SA DB OH Carry 10L/10R

RX+ 35/25kg DB 15/15″ Rope

Quick Fit

A: Row or Assault

5 x 2:00; Rest 1:30
*Hard Effort

B: 3FT (12:00 Cap)

20 Jump Lunges
15 Burpees
20m Bear Crawl

C: Ring Plank 3 x 45-60s Holds

Olympic Lifting

A: Snatch

5 x 1; Rest 2-3:00
*Target: 2-3% per week; New 1RM on week 4

B: Front Squat

4 x 5; Rest 2-3:00
*Target: 2.5-5kg per week

C: Bench Press

Barbell Bench Press: 1 x 1 + 3 x 3; Rest 2-3:00
*Target: 2.5-5kg increase per week

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