CrossFit

A: Gymnastics Skill

5:00 Rope Climb Practice
Rest 2:00
5:00 Max Reps Vertical Press of your Choice

B: 20:00 AMRAP (As many Rounds not Reps)

5 C2B Pull-ups
10 Wallball Shots
15 KB Swings

Men: 9kg Wallball, 24kg KB
Women: 6kg Wallball, 16kg KB

Engine

A: Max Reps

30s C2B Pull-ups
Rest 30s
30s Pull-ups
Rest 30s
30s Ring Rows
Rest 30s
45s C2B Pull-ups
Rest 15s
45s Pull-ups
Rest 15s
45s Pull-ups
Rest 15s
60s C2B Pull-ups
60s Pull-ups
60s Pull-ups

B: Threshold Mixed Modal

1:00 Work; 10 Rounds

10/8 Cal Assault
8 Power Snatch 35/25kg
Max Deadball Slams 25/15kg
Rest 2:00 between rounds

*Move with absolute intensity!! Assault needs to be done in 20 seconds max, so if the cals are too high for the athlete drop by 2 reps until they hit target.

CrossFit Teens

A: 2 Rounds

30s HSPU
30s Rest
45s HSPU
15s Rest
60s HSPU
60s Rest

B: Power Clean

5 x 2.2.2 @70% Every 2:00
*Aim to increase from last week

C: 7:00 AMRAP

800m Row Buy in
Max Reps Power Snatch

Age 12-13
Weight 25/18kg

Age 14-15
Weight 35/25kg

Age 16-17
Weight 42.5/30kg

Rumble in jungle photos  (94 of 177)