CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 231120

Day 1- Monday 112320

A. EMOM 5:00

7-10 burpees

Rest 2:00 then B

B. For distance 80% effort

5:00 row or ski

Rest 5:00 then C

C. “Grace”

30 clean & jerks 135/95

10:00 cap

If completed before the cap:

Rest 2:00 then perform 4:00 of Z1 recovery activity

D. Mobility 5:00

Coach guided post WOD mobility

Day 2- Tuesday 231121

A1. 1 set every 6:00 x 5…starting at 0:00

7 bjsd 24/20

10 pull-up

9/7 calories

Go at 0:00, 6:00, 12:00, 18:00, 24:00

A2. 1 set every 6:00 x 5…starting at 3:00

9/7 calories

10 OHS or Front Squats nte 95/65

7 bar facing burpees over the bar

Go at 3:00, 9:00, 15:00, 21:00, 27:00

Day 3- Wednesday 231122

5:30 and 7:00pm classes canceled

GRUNT WORK

A. AMRAP 10:00

Heavy sled drag…walking backwards

Rest 3:00 then B

B. AMRAP 30:00

3 sets, DB nte 50/35:

1 Burpee to deadlift

1 Devil’s press

1 Burpee to squat clean thruster

1:00 accumulation hollowbody or “L” ring or bar hang

100’ farmer’s carry

1:00 accumulation hollowbody or “L” ring or box support 

50’ single arm overhead carry each arm

5 50’ shuttle run

Day 4- Thursday 231123

Happy Thanksgiving

1 Class 9:00-10:30am

1 class 9-10:30am

A1. 5 back squats, rest TOM then A2

A2. 12 alt db curls, rest to 3:00 back to A1 x 5

After 5th rest go to A3

A3. Whichever comes first

5:00 on your apparatus or

Row or ski 1000m

Bike 2000m

Run 800m 

Rest to 25:00 then Bs

B1. 5 Bench Press, rest TOM then B2

B2. 5/5 single leg DB RDL, rest to 3:00 then back to B1x5

After 5th set go to B3

B3. Whichever comes first

5:00 on your apparatus or

Row or ski 1000m

Bike 2000m

Run 800m 

Rest 50:00 then Cs

C1. 7-10 body row or ring row, rest TOM then C2

C2. 1:00 AMRAP lunge + lunge + burpee + broad jump

Rest to 3:00 then back to C1 x 5

After 5th set go to C3

B3. Whichever comes first

5:00 on your apparatus or

Row or ski 1000m

Bike 2000m

Run 800m

Rest to 75:00 then D

D. Guided mobility

Day 5- Friday 231124

7, 8, 9am classes only

A. For time

Filthy 50: 50 reps of each movement 

or 

Dirty 30: 30 reps of each movement

BJSD 24”

Jumping pull-ups

Kettlebell swings 16kg

Walking lunges 

Knees to elbow

Push press 45#

Back extensions

Wallballs 20# 10’

Burpees

Double unders

Day 6: Saturday 231125

Coach’s choice

Classes: 7, 8, 9am

Day 7- Sunday 231126

RedShed Rest Day

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