CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240226

A. EMOM 12:00 skillwork

Min 1: Ring Skills (muscle ups/toes to ring/ dips/ supports/ false grip hang…)

Min 2: Single leg squat work (pistols/ high single leg step ups)

Min 3: Handstand work (push-ups, kicking up, walking, wall climbs)

Rest 3:00 then B

B. AMRAP 15:00

10 dual db deadlifts 50/35

10 push-ups

10 ring rows

10 ohs 95/65

1:00 core hold (FLR, forearm plank, reverse plank, side bridges, hollowbody hold, handstand hold)

A1. 5 barbell strict presses from the rig, rest TOM then A2

A2. 12 forward stepping goblet lunges, # athletes choice, rest to 3:00 then back to A1 x 5. Build barbell and goblet weight each set

rest to 17:00 then B

B. For time

21-15-9

50’ shuttle runs

pull-ups

A1. 1 set at 0:00, 6:00, 12:00, 18:00, 24:00

7 bjsd nte 24”

6 db alt hang clean & jerk nte 75/50

12/10 calories 

A2. 1 set at 3:00, 9:00, 15:00, 21:00, 27:00

12/10 calories

6 barbell thrusters 115/75

7 t2b

Last 2 weeks of this progression

Pick 2 machines

Run: 1400m

Row/Ski: 1750m

Bike: 3500m 

A. AMRAP 10:00

alternate between 2 machines

Rest 5:00 then repeat starting on the opposite machine

B. Yoga

A. Every :90 x 5

1 squat clean thruster

rest to 10:00 then B

B. For time, Partition as desired

100 calories

80 medball step-ups nte “24/ 20#

60 double under

40 ab-mat sit-ups

20 bar facing burpees

10 rope climbs

* Every 2:00 starting at 0:00 and until the work is done

1 squat clean thruster at 90% of A

Open WOD 24.1

Heat sign-up on the white board when you come in. Heat timing is determined on Thursday once the workout has been announced. 

Recovery Yoga for Athletes 9-10:15 am

Sign up through Zen Planner

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