CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240108

A. Tabata Mash-up 

20 sec hollow body rocks

10 sec rest

20 sec double under work

10 sec rest

 X 8

Rest 2:00 then 2:00 then B

B. AMRAP 10:00 aerobic flow pace

Moderate load athlete’s choice

TGU to stand

Overhead carry down

TGU to the floor

Repeat other arm

5 50’ shuttle runs

Rest 3:00 then C

C. 5 Rounds for time 90-95% effort

3 t2b

4 hang power snatches 95/65

5 overhead squats

6 calories row or ski

Open WOD Repeat

A. 5 sets

20 sec assault bike sprint immediately into recovery box push-up + step-up + squat to 1:30

1:30 rest

Rest an additional 3:00 then B

B. Open WOD 13.2 Repeat

AMRAP 10:00 80-90% effort

5 sh2oh rx 115/75 masters 55+ 95/55

10 deadlifts

15 bjsd 24/20

A1. pull-up negatives, rest 10 sec at dots, rest TOM then A2

A2. 30 sec hollow body hold + 30 sec ab-mat sit-ups, rest to 3:00 then back to A1 x 3

Rest an additional 3:00 then B

B. 1 set every 2:30 x 6

3 tng cleans: sets 1-3 power cleans, sets 4-6 squat cleans, build every other set

3 bar facing burpees over the bar

3/5/7 MU/c2b/pull-ups

Aerobic Intervals & Yoga

A. 4 sets

5:00 work

1:00 rest

Pick a different machine each set

B. Yoga


A. For time 40:00 cap

100 calories (apparatus is athletes choice AB is recommended)

75 Russian kbs 24/16kg

*50 wallballs 20# 10’/ 14# 9’

75 Russian kbs

100 calories same machine as start

*5 burpees + 30 du/50 singles every stop or drop of the medball

Prep:  Coach’s choice

Open WOD 21.1 Repeat

For Time 15:00 cap

3 wall walks

30 double unders

6 wall walks

60 du

9 ww

90 du

15 ww

150 du

21 ww

210 du

RedShed Rest Day

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