CrossFit Teens
Back Squat (70%x3, 80%x3, 90%x3+)
Metcon (Time)
8 RFT
8 Slam Balls 20/15
8 Goblet Squats 35/26
8 Box Jumps 24/20
Warm-up
0-5:00
Briefing
5:00-30:00
Prone Split Rotation 3×10
Prone Y’s x20
Prone T’s x20
Prone A’s x20
Seesaw Squat
Air Squats
Clean work
Push Press
Push Jerk
Split Jerk
30:00-55:00
Big Clean Complex (1-1-1-1-1-1)
6 Sets for Max Load
High Hang Clean+Low Hang Clean+Clean+Push Press
High Hang Clean+ Low Hang Clean+Clean+Push Jerk
High Hang Clean+Low Hang Clean+Clean+Split Jerk
All Cleans must be Squats
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#