CrossFit Kids & CrossFit Teens Summer Program

Programming Week of 240701

A. AMRAP 12:00

200m run

8 devil’s presses 50/35

Rest 4:00 then B

B. AMRAP 12:00

20 walking lunges no load

8 renegade row 50/35

A. Squat Snatches

5×3 @ 80-90% of last week (240625)

Lift every 3:00

Rest to 18:00 then B

B. EMOM 10:00

SGG 7-10 reps or 30sec of work

A1. For time (0:00, 6:00, 12:00, 18:00, 24:00)

5 box jump step downs 24/20”

7 clean & jerks 115/75

9/7 calories

Rest to 3:00 then A2

A2. For time (3:00, 9:00, 15:00, 21:00, 27:00)

9/7 calories

7 thrusters 115/75

5 pull-ups

rest to 6:00 then back to A1 x5

4th of July

Classes 7, 8, 9am

A. 4th of July 1776

4 rounds for time

300m run

24 t2b – or- ghd

24 box jump step downs 24/20”

24 goblet squats 24/16kg

24 hand release push-ups

24 calories row & assault bike alternate each round

24 air squats

A. 1 complex every 1:30 x 5, build

1 snatch grip deadlift

1 hang power snatch

1 squat snatch

1 overhead squat

Rest to 10:00 then B

B. AMRAP 20:00

*1 squat snatch 100% of A

5 wall climb + burpee

20 du/ 60 singles

500m row or ski, 400m run, 1000m bike

*increase by 1 rep each round

Coach’s Choice

Classes 7 & 8am

9am CrossFit Kids

RedShed Rest Day

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