CrossFit Kids & CrossFit Teens Summer Program

Workouts, Happenings, and Updates at REDSHED CROSSFIT

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Friday 221216

Day 5 Friday 221216 Holiday Party NO EVENING CLASSES   A Chipper 30 medball step ups 20/14 nte 24” 30 medball cleans 30 medball push

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Thursday 221215

Day 4 Thursday 221215 repeat 210114 Olympic Lifting 5:30pm   A. Complete workload @ 90% aerobic effort 1:00 – max distance, row/bike/ski Rest 30sec 2:00

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Monday 221212

Day 1 Monday 221212   A. AMRAP 35:00 Aerobic Flow 35 calories 10 alt DB squat clean thrusters 50/35 35 double unders/ 70 singles 10

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FRIDAY 221209

Day 5 Friday 221209   A  EMOM 30:00 Loaded front carry 1 pass down & back (sandbag/stone/plate) :45 lunge + lunge + burpee 1-3 rope

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THURSDAY 221208

Day 4 Thursday 221208   A  For time 90% effort 500m row/ski 1000m bike Write down your average pace Rest to 6:00 then B B 

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Day 5 Friday 221202 A. For time 10-9-8-7-6-5-4-3-2-1 Burpees 1-2-3-4-5-6-7-8-9-10 Thrusters 95/65 Rest to 15:00 then B B. For time 10-9-8-7-6-5-4-3-2-1 C2b/Pull-ups 1-2-3-4-5-6-7-8-9-10 Hang Power

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Day 4 Thursday 221201 Biathlon pick 2 3:00 apparatus 1 3:00 apparatus 2 2:00 rest x 4

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Day 3 Wednesday 221130 A. EMOM 8:00 5 back squats  :30 rig push-ups Rest 2:00 then B B. EMOM 8:00 50 double unders/ :45 attempts 

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Day 2 Tuesday 221129 A1. :30 inversion hold rest TOM then A2 A2. 10 BJSD 24/20, rest TOM A3. 8 single arm row each arm,

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Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP 20:00 5 Kettlebell swings 32/24

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Programming Week of 221128   Day 1 Monday 221128 A. AMRAP 5:00 Core hold athletes choice Rest 5:00 then B B. Pookie/Ripped Pants 09.01.31 AMRAP

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221125 Friday

Day 5Friday 221125 Filthy Fifty (BENCHMARK WOD)50 box jumps 24”50 jumping pull-ups50 kettlebell swings 16kg50 walking lunges50 knee to elbow50 push press 45#50 back extensions50

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221123 Wednesday

Day 3Wednesday 221123All morning classes4:30pm ONLY A1. 1 set every 6:00 x 54 alt DB snatches 60/456 T2B9/7 calories0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set

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221122 Tuesday

Day 2Tuesday 221122 A. AMRAP 3:00Distance row/ski onlyWarm-up paceRest 3:00, then BB. GRACE (BENCHMARK WOD)30 clean & jerks for time 135/9510:00 cap… then CC. Not

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221121 Monday

Day 1Monday 221121 A1. 5 CGBP, rest TOMA2. 3 tempo goblet squats 5551, rest TOMA3. 4 moderate load TGURest to 4:00 x 3Rest an additional

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221118 Friday

Day 5Friday 221118 A. 1 complex every 1:30 x 51 deadlift2 hang power cleans3 thrustersRest 3:00, then BB. AMRAP 20:00 100% of A*1 squat clean

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221116 Wednesday

Day 3Wednesday 221116 A. Tabata MASH UP8 roundsJump ropeHRPU… hold FLR in the :10Rest 2:00, then BB. Tabata MASH UP8 roundsDB snatches 50/35GHD or Ab-mat

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221115 Tuesday

Day 2Tuesday 221115 A. AMRAP 3:00Max distance row/bike/skiRest 3:00, then BB. 1 set every 3:00 x 5 90% effort3-5 Single arm DB Power Clean3-5 Single

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221114 Monday

Programming Week of 221114 Day 1Monday 221114 A1. 3 Overhead Squats, rest to 1:30A2. 5 Front Squats, rest to 3:00A3. 7 Back Squats, rest to

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221111 Friday

Day 5OPEN HOUSEFriday 221111 A. EMOM 30:001. 10 BJSD 24/20 or 10 weighted step ups2. Max rr/pu/c2b/mu3. :30 max DU/singles, :30 rest4. Max kettlebell swings

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221109 Wednesday

Day 3Wednesday 221109 A1. 8 dual db lateral box step overs nte 20”, rest :30A2. :30 strict ring pulling, rest :30A3. 7 burpee broad jumpsRest

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221108 Tuesday

Day 2Tuesday 221108 A. AMRAP 28:00*Max Distance row/bike/ski/run* every 4:00 starting at 0:005 t2b10 lunges5 hrpu0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00

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221107 Monday

Day 1Monday 221107 A. 1 set every 5:00 x 6200m run or to the curb and back4/4 DB hang clean & jerk 50/356 deadlifts 155/1158

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221104 Friday

Day 5Friday 22.1.04 A. 3 Sets 90% effort 6:00 cap6 BJSD nte 24”9 kbs 24/1612 Pull-ups*10 burpee cash out@ 10:00, start BB. 3 Sets 90%

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221103 Thursday

Day 4Thursday 22.11.03 Aerobic intervals & SkillA1. 1:30 apparatus caloriesA2. 1:30 skill work of choiceA3. 1:00 rest, back to A1 x 6

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221102 Wednesday

Day 3Wednesday 22.11.02 A1. :30 FLR, rest tomA2. :30 side bridge, rest tomA3. :30 side bridge, rest tomA4. :30 hollow body, rest tom back to

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221101 Tuesday

Day 2Tuesday 22.11.01 A. Split Jerk 1RM Re-Test0:00 5 @ warm-up wt1:30 5 @ warm-up wt3:00 3 @warm-up/moderate4:30 3 @ moderate6:00 1 @ moderate/ heavy8:00

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221031 Monday

Day 1Monday 22.10.31HALLOWEEN A. EMOM 8:00 DEATH BY snatches4 DB power snatchesIncrease weight each minute Rest 3:00, then BB. EMOM 8:00 DEATH BY T2B2 T2B

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Week of 221031 Preview

Programming Week of 22.10.31RETEST Week: Split Jerk 1RM & Grip Strength Day 1Monday 22.10.31HALLOWEEN A. EMOM 8:00 DEATH BY snatches4 DB power snatchesIncrease weight each

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221028 Friday

Day 5Friday 221028 A. 1 Complex every 1:30, x 51 Clean pull1 Squat Clean1 Push Jerk1 Split JerkRest 3:00, then B… adjust barbell to 90%B.

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221026 Wednesday

Day 3Wednesday 221026GRIP Strength A1. 5 high BJSD… rest TOM, then A2A2. 300m/250m row… rest to 3:00, then back to A1 x 4Rest an additional

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221025 Tuesday

Day 2Tuesday 221025 A1. 6 loaded RFESS each leg… rest TOM, then A2A2. 10 unbroken seated dual DB presses… rest TOM, then A3A3. 8 single

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221024 Monday

Programming Week of 221024 Day 1Monday 221024 A. Split Jerks 1RM Pre-test (next week is 1rm Re-test0:00 5 reps2:00 5 reps4:00 3reps6:00 3 reps8:00 1

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221021 Friday

Day 5Friday 221021 GRIP STRENGTH A. 1 Complex every 1:30 x 51 Power clean1 hang squat clean2 front rack lunges1 hang squat cleanRest an additional

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221019 Wednesday

Day 3Wednesday 221019 A1. 5 Tempo goblet squats 3331, rest TOM then A2.A2. 7-10 burpees AFAP, rest to TOM then A3A3. 1-5 strict pulling reps

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221018 Tuesday

Day 2Tuesday 221018 Sprint Day A1. 1 set every 6:00 x 5:20 bike sprint + 7 plate squat hops0:00, 6:00, 12:00, 18:00, 24:00A2. 1 set

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221017 Monday

Day 1Monday 221017 A. Split Jerks 5RM1 set of 5 every 2:30 x 5Rest and additional 2:30, then BB. AMRAP 3:00 90% effort DB nte

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221014 Friday

Day 5221014 Friday Grip Strength“Belching DB DT”.DT.DT.DT.DT.DT. 50/35 Dot = 10 burpeesDT = 1 round of DT12 dual db deadlifts9 dual db hang power cleans6

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221013 Thursday

Day 4221013 Thursday Aerobic intervals + Skill workA1. 1:00 apparatus 90% effortA2. 1:00 athlete’s choice skill workA3. 1:00 rest return to A1 x 8

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221012 Wednesday

Day 3221012 Wednesday A. Tabata Mash-upRing rowsHRPU Rest 2:00 B. 5 sets1:00 max DU -or- BJSD1:00 rest Rest an additional 2:00 C. AMRAP 8:0020 alt

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221011 Tuesday

Day 2221011 Tuesday StrengthA. Split Jerks 1 set every 2:00 x 30:00 5 split jerks2:00 3 split jerks4:00 1 split jerk Rest to 10:00 adjust

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221010 Monday

Week of 22.10.10 Day 1221010 Monday A. 1 set every 3:00 x 1010 kbs 24/16kg*8 calories row/ski *calories increase by 2 each round. If capped

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221007 Friday

Day 5WOD 221007 Warm-up – Coach’s Choice A For Time100 calories – Athlete’s Choice75 Russian kbs 24/16kg50 wallballs… 30 double unders – OR – 5

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221006 Thursday

Day 4WOD 221006Aerobic Repeats + Flexibility Training A. Choose an apparatus and work @ 90% effort5:00 work…2:30 rest3:00 work…1:30 rest1:00 work…1:30 rest3:00 work…2:30 rest5:00 workB.

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221005 Wednesday

Day 3WOD 221005 A. EMOM 8:001) 10 Empty barbell curls2) 6 ½ kneeling press each armRest 2:00, then BB. EMOM 8:001) 30sec Hollowbody hang2) 6

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221004 Tuesday

Day 2WOD 221004 Warm-up – Coach’s Choice A. Split Jerks 5×31 set every 2:00 build to find 3RMRest 3:00, then BB. AMRAP 20:00200m Run10 medBall

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221003 Monday

Day 1WOD 221003 Warm-up – Coach’s Choice A. 1 set every 3:00 x 53 man makers5 dual DB. DeadliftsFarmer’s Carry down and backRest 3:00, then

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220930 Friday

Day 5WOD 220930 Warm-up – Coach’s Choice A. EMOM 30:001) Dual DB bench press, left, right, both x 32) 6 OH walking lunges each arm3)

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220929 Thursday

Day 4WOD 220929Aerobic Intervals + Flexibility Training A. Over/UnderSelect 1 of 3 movements:• wallballs• Burpees• Box jumpsGoal is to row the distance and end on

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220928 Wednesday

Day 3WOD 220928 Warm-up – Coach’s Choice A. 10-6-4-2… 6:00 capCaloriesAlt DB Snatches 50/35T2BRest 4:00, then BB. 10-6-4-2… 6:00 capCaloriesAlt DB Squat Clean ThrustersBurpeesRest 4:00,

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220927 Tuesday

Day 2WOD 220927Focus: Grip Strength Warm-up – Coach’s Choice A. 1 set complex every 2:00, x 5… build bar accordingly1 Deadlift + 1 Hang Squat

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220926 Monday

Day 1WOD 220926Focus: Strength Warm-up – Coach’s Choice A. Split Jerks 5 x 31 set of 3 reps every 1:30, x 565% of 1RM from

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