CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240624

A. A MRAP 8:00

1 burpee

*2 box step ups (L1 16”, L2 20”, L3 24”)

increase step-ups by 2 each round

Rest 2:00 then B

B. AMRAP 8:00

2 plate ground to overhead

*2 plate presses (L1 25/15, L2 25/35, L3 45/35)

increase presses by 2 each round

Rest 2:00 then C

C. AMRAP 8:00

3 hanging abs (L1 toes to rig, L2 hanging knee raises, L3 knees to elbow)

*2 air squats

increase air squats by 2 each round

A. Squat Snatches 5×3

life every 3:00 and build

Rest to 18:00 then B

B. Summer Gymnastics Goal work

Every 2:00 starting at 0:00 7-10 reps of SGG

max distance in time remaining

A. For Time DBs nte 40/30, same DBs for all movements

Burpee deadlifts 

Hang clean & jerks

even: alt db hang clean & jerk

odd: dual db hang clean & jerks

At each (.) 30 double unders

Choose a different apparatus from last week

A. Choose apparatus/distance

Bike 1000m – Row/Ski 500m – Run 400m

Go distance for time

Rest to 5:00 then B

B. AMRAP 25:00

Distance + rest (rest time = half of work time from A)


Partner WOD for Time

200 double under (600 singles)

100 wallballls

80 GHD or med ball sit-ups

60 alt db hang clean & jerks

40 pull-ups

20 box jump step downs

10 wall climbs

Starts with a partner 200m run

200m partner run after each movement is completed including after the wall climbs

Partners split each workload evenly

One partner working at a time

Both partners must be back from the run before work can resume on the chipper

Coach’s Choice

Classes 7 & 8am

9am CrossFit Kids

RedShed Rest Day

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