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Archive for the Teen WOD Category

CrossFit Teens Tuesday 3.25.14

CrossFit Teens Tuesday 3.25.14
25-Mar
Warm Up:
400m run with medball
hurdles
tire agility hop thru with one foot at a   time
(alternate)
skills:
gymnastics mat work:   cartwheels, fwd rolls,
burpee broad jumps, HS holds
Review: Thrusters
WOD:
3 RFT:
15 Thrusters (95/65), JV (75/53) Scale (33/22)
15 KBS (24/16)
5 WTF

3.20.14 – CrossFit Teens

3.20.14 – CrossFit Teens

3/20/2014

Warm Up:
400m run   with Wall Ball (light)
then 3   rounds of:
12   Mountain Climbers (total steps)
8 WBS   (light wall ball like 14/8)
6 Jumping   Pull Ups
Kipping   pull up practice
Skills:   Cleans (full squat from the ground)
Practice   perfect form. If unable to execute from
the   ground, scale to hang squat cleans
take 6   mins to build to heavy triple
(WOD to   be performed using 70-80% of 3RM)
10,9,8,7,6,5,4,3,2,1   (aka 10!)
Squat   Cleans
Pull Ups
100m Run   every odd round (9,7,5,3,1)

3.18.14 – CrossFit Teens

3.18.14 – CrossFit Teens

3/18/2014

Warm Up:
400m run   with Wall Ball (light)
then 3   rounds of:
12   Mountain Climbers (total steps)
8 WBS   (light wall ball like 14/8)
6 Jumping   Pull Ups
Skills:
Gymnastics   mats: rolls, cart wheels,
Hand   stand walk
Review   shoulder press, push press. Build to
working   weight for the WOD:
WOD:
16min AMRAP:
7 TTB
8 Push   Press (75/53)
9 Air   Squats

CrossFit Teens 3.13.14

13-Mar-14
Warm up:
250m Row
15 Jumping Jacks
15 mountain climbers
15 Burpees
100m run
Review OHS
Pull up progression
WOD: A   Variation on 14.2
14.2 (scale accordingly, of course!
4 min 10 OHS (95/65) – We’ll do 65/42 Varsity, 42/22 JV
10 C2B pull ups (we’ll just do pull ups or Ring Rows)
use a band to make sure you get up   there!
on   a running clock perform 2 rounds as quick as possible. Each round increase   your reps by Varsity= 2, JV = 1.
Each round is limited to 4 minutes.   Climb as high as you can.
Min 0-4, 2 rounds of 10 OHS (65/42), 10 Pull Ups
Min 4-8, 2 rounds of 12 OHS, 12 Pull ups
Min 8-12, 2 rounds of 14 OHS, 14 Pull Ups
Min 12-16, 2 rounds of 16 OHS, 16 Pull Ups
JV: Round 1: 7 OHS (scale to FS if needed) (42/22), 7 Ring rows or banded pull ups

Increase reps by 1 per round

If you fall off the ladder, complete the   hightes round you have gotten to. Do it as an AMRAP

CrossFit Teens 3.12.14

12-Mar-14
Warm Up:
250m Row
15 Jumping Jacks
15 mountain climbers
15 Burpees
100m run
Skills:
hurdles, tire jump throughs, (giant and   small tire)
cartwheels, forward rolls, etc.
WOD:
Buy In: 20 Double unders (40 singles)
5 HSPU
10 GOBLET SQUATS (24/16KG)
15 BURPEES
20 SDHP (24/16KG)
25 CRAB KICKS
30 DOUBLE UNDERS (60 SINGLES)
35M BEAR CRAWL
30 DOUBLE UNDERS (60 SINGLES)
25 CRAB KICKS
20 SDHP (24/16KG)
15 BURPEES
10 GOBLET SQUATS
5 HSPU
Cash Out: 20 Double Unders (40 singles)

CrossFit Teens 3.10.14

11-Mar-14
Warm Up:
partner ball toss 400m run
Dynamic Stretch
Skills: Cage crawl, skin the cat
dips with bands 5 x 3
Review: Power Cleans
Build to working wt (should be able to   do at least 3 touch and go)
WOD: 4 RFT
2 Walk Climbs (scale 4 WTF)
12 Power Cleans (95/65) – scale   accordingly!
20 Lateral Bar Hops
100m Run*
* Each round add 100m to the   run:
Round 1 = 100m, Round 2 = 200m, Round 3   = 300m, Round 4 = 400m
***Time Cap is 15 mins on this WOD!***

CrossFit Teens 3.6.14

CrossFit Teens 3.6.14
5-Mar-14
Warm Up:
Coach’s Choice
Skills:
forward rolls
cart wheels
HS walk practice
Strength: FS:
work 60-70% to perform 5×4 from the rack
WOD:
25 FS (85/53)
5 Burpees
20 FS
10 Burpees
15 FS
15 Burpees
10 FS
20 Burpees
5 FS
25 Burpees

CrossFit Teens 3.5.2014

CrossFit Teens 3.5.2014
4-Mar-14
Warm Up:
Coach’s Choice
Skill: snatch
WOD: 6 RFT
4 HSPU
8 Hang Snatch (65/42)
10 K2E
200m run

CrossFit Teens 3/4/14

CrossFit Teens 3/4/14
3-Mar-14
Warm Up:
tire agility, hurdles
dynamic stretch
skills:
Jump into bar muscle up, hold 5 secs x 3   rounds
HS holds/wall sits (alternate) 20   secson/10 sec rest x 4 sets
Strength: shoulder press (work to heavy double, no dip drive!)
WOD:
3 RFT:
12 Push Press (65/42)
16 Deadlift (65/42)
20 Double Unders (40 singles)
Cash out: 400m run

CrossFit Teens 2.27.14

CrossFit Teens 2.27.14
27-Feb-14
Warm up:
800m run,   then
2 rounds (light KBS)
15 squats
15 KBS
15 sit ups
Review HSPU, TTB, work %ages of FS
70% of 1RM, 4rounds x 5   reps then drop to
no more than 50% of 1RM for WOD:
WOD:
9 min AMRAP
3 HSPU
6 TTB
9 FS (50% of 1RM)
Cash out: 100 Double Unders (or   attempts) for time!
may scale to 200 single jumps for time!
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