CrossFit

A: Spend 10:00 on Handstand Drills. Pick a progression from below and progress as needed each week.

1. 5x Max Wall Handstand Hold; Every 2:00
*Any wall hold can be regressed to box pike or chest to wall to make it more achievable
2. 5x 20-30 Shoulder or Hip Taps; Every 2:00
3. 5x 20-30s Handstand Single Arm Hold
*Alternate each minute for 10:00
4. 5x 10m Handstand Walk
*Every minute or 2:00 complete a 10m handstand walk or spend 30 secs attempting
5. 5x 10m walk with 180 deg turn at a cone every 5m
*Change direction every 2:00

B: 5 RFT (30:00 Cap)

30 Wall Balls (20/14) 10/10″
12/10 Cal Assault
30 Push-ups
14/12 Cal Row

Engine

A:Threshold Mixed Modal

2 Rounds
3:00 Row; Then
3:00 AMRAP
10 Clean & Jerk 42.5/30kg
7 BMU
Rest 3:00

2 Rounds
3:00 Assault; Then
3:00 AMRAP
10 Power Snatch 35/25kg
7 HSPU
Rest 3:00

CrossFit Teens

A: Segmented Snatch

4 x 1.1.1; Rest 10s
Every 2:30
*Pause below knee and above knee for 1 sec

B: For time

800m Run
50 Box Jumps 24/20″
40 Squat Cleans
30 Lateral Burpees
20 Thrusters

Age 12-13
BB Weight 25/18kg

Age 14-15
BB Weight 35/25kg

Age 16-17
BB Weight 42.5/30kg

34644284_1831700990186101_5754796456225538048_n