160109 ~ Welcome CrossFit Kids!!

Today marks Day 1 of our CrossFit Kids Program!  Our newest Young Athletes will be squatting, pressing, deadlifting, and having fun during the 9:30 and 10:30 am class!  What a great step in starting them on the right road to lifelong fitness!

Make-Up Saturday

20 min to Complete 1 of the following:

Monday: 10 min to find 5RM Strict Press, Then.. EMOM x 5 min: 1 Turf Length Sled Push (High Bar) – (135/95)

Tuesday: Every 90s x 6 min (5 sets): Pause Backsquats: 3 @ 65%

Wednesday: 10 min to complete: Snatch 2@ 65%, 75%, 80%, 85%, 1 @ 85%+ Increase weight each set.  No misses!  Finish with a heavy single.  Three attempts max on the single.

Thursday: Every 90s x 6 min (5 sets): Pause Front Squats, 3 @ 65%: Then…EMOM x 5 min: 1 Push Press + 1 Push Jerk + 1 Split Jerk (AHAP)

Friday: 10 min to find : 5RM OHS

Conditioning:

Complete For Time:

“Baseline on Crack”

500m Row

40 “V”Ups

30 Squat Clean (115/75#)

20 “Diamond”Pushups

10 C2B

500m Row

40 T2B

30 FR Lunges (115/75#)

20 Push Press

10 MU (Bar or Ring)

500m Row

Cash Out:

Mobilize & Socialize


 

 

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