CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240122

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

A2. 30 sec hsh + 30 sec banded PVC v-up 

Rest an additional 3:00 then B

B. 1 set every 2:30 x 6

3 tempo hang power cleans 30×1

5 box jump overs nte 24”

build every round no fails on the cleans

A. AMRAP 30:00 aerobic flow pace

35/30 cal row

15 wallballs 20# 10’, 14# 9’

15 dual DB deadlifts 50/35

45 DU/ 90 singles 

45 sec core hold, athlete’s choice

Open Repeat Day

A. EMOM 9:00

Min 1: burpee broad jumps

Min 2: 3-5 pull-ups 

Min 3: 3-5 shuttle runs

Rest 4:00 then B

B. EMOM 5:00

1 clean & jerk

max distance in time remaining 

Rest 5:00 then C

C. CrossFit Open WOD 13.2

AMRAP 7:00



Clean & Jerks 135/95

Pick 2 machines

Run = 400m

Row or Ski = 500m

Bike = 1000m

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat

B. Yoga

A. AMRAP 10:00

Heavy sled push + pull

Rest 5:00 then B

B. AMRAP 15:00

5 single arm (SA) KB hang power clean 24/16kg

5 SA KB front rack squats

5 SA KB front rack reverse lunges

5 SA KB sh2oh

repeat other arm/leg

20 alt SA Russian KBs

10 burpee pull-ups/c2b or 10 muscle ups bar or ring

Open Repeat Day

Prep Coach’s choice

CrossFit Open WOD 12.2

AMRAP 10:00 rx (masters)

30 snatches 75/45 (45/35)

30 snatches 135/75 (75/55)

30 snatches 165/100 (100/75)

AMRAP 210/120 (120/90)

RedShed Rest Day

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