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Archive for the Teen WOD Category

CrossFit Teens 1/30/14

CrossFit Teens 1/30/14
30-Jan-14
Warm Up:
3 rounds (not for time)
hurdles   up, tires agility back,
then 3 rounds of 10 mountain climbers,   10 jumping jacks
stretch!!!
Skills:
forward rolls
then hop   scotch back,
cart wheels
then hop   scotch back,
burpee broad jump
then hop   scotch back,
crab walk
then hop scotch back
Skill: Back Squat
5-5-3-3-3
stay true to form! Weight in heels,   chest up, tight core!
13 min AMRAP
13 Burpee Box Jumps
13 Deadlift (135/85)
13 Walking Lunges
100m Run

CrossFit Teens 1/29/14

CrossFit Teens 1/29/14
29-Jan-14
Warm Up:
3 rounds (not for time)
hurdles   up, tires agility back,
then 3 rounds of 10 mountain climbers,   10 jumping jacks
stretch!!!
Skills:
forward rolls
then hop   scotch back,
cart wheels
then hop   scotch back,
burpee broad jump
then hop   scotch back,
crab walk
then hop scotch back
A) 400m Run For Time
Rest 4 minutes, then:
B)    AMRAP 6:
10 WBS
20 Single   Jumps
Rest 4 minutes, then:
C) AMRAP 6
10 Sit Ups
20 KBS (20kg/16kg)

CrossFit Teens 1/28/14

CrossFit Teens 1/28/14
28-Jan-14
Warm Up!
800m Indian Run
forward rolls
then hop   scotch back,
cart wheels
then hop   scotch back,
burpee broad jump
then hop   scotch back,
crab walk
then hop scotch back
Stretch out the wrists!
Practice HS Walk x 1 round
Superman holds, hollow body hold
rotate every 20 seconds   without letting
hands or feet touch ground,   winner gets
to start WOD 20 seconds before everyone   else!
Review   shoulder press
take no more than 10 minutes to build to   heavy triple (no dip drive!)
WOD: 5 RFT (allow 15 minutes)
12 STO (45/33)
12 K2E
12 Burpees
100m run

CrossFit Boynton Beach CrossFit Teens 1/23/14

CrossFit Boynton Beach CrossFit Teens 1/23/14
23-Jan-14
Warm Up:
Hurtles agility, partners.
partner   holds squat while other
does jump rope to 100 jump   ropes each.
skills:
alternate HS holds, wall sits
Review: snatch
A) take 12 minutes to build to heavy   snatch
B) At no more than 65% of A: (courtesy   of CFBB 1/16/14)
4 RFT
5 HSPU
6 Power Snatch
7 TTB
200m run

CrossFit Boynton Beach CrossFit Teens 1/22/14

CrossFit Boynton Beach CrossFit Teens 1/22/14
22-Jan-14
Warm Up:
3 rounds (not for time)
4 pull ups (banded if necessary)
20 mountain climbers (total steps)
100m run
1 rope climb (sub 2:1 descend/ascends)
skills:
skin the cats, ring dips   (with bands),
kipping pull up progression
A) Take 12 mins to build to heavy Front   Squat
B) at no more than 70% of A:
3 RFT
12 Front Squats
7 Pull Ups
400m run

CrossFit Boynton Beach CrossFit Teens 1/21/14

CrossFit Boynton Beach CrossFit Teens 1/21/14
21-Jan-14
Warm Up:
2 rounds, not for time:
10 burpees
15 sit ups
20 single jumps
25 jumping jacks
skills: wall climbs
longest plank hold
Review: KBS, DB squat cleans
WOD: 13 min AMRAP
8 DB Squat Cleans (25/15)
12 Abmat Sit ups
18 Box Jumps (24/20) games standards
22 Double Unders (44 singles)
200m Run

CrossFit Boynton Beach Thursday 1/16/14

CrossFit Boynton Beach Thursday 1/16/14
16-Jan-14
Warm Up:
20 burpees (not for time)
dynamic   stretch
on mats:
Forward   rolls, cart wheels,
army crawl, bear crawl, frog hops, etc
Review pull ups, squats, push ups
WOD:
EMOM 20:
4 Pull Ups (if you don’t have Rx, do   jumping C2B)
8 Push Ups
12 Squats
Stay on the   minute as long as you can. If you fall off,
your score will be   the highest round you got to.
BUT! Don’t   stop going, turn it into an AMRAP and keep
track of how many   rounds/reps you get from there.
For Instance:
I   stay on the EMOM until minute 17. I continue on and get another
2 rounds   + 2 pull ups.
My Score is 17/2+2.
If   you only stay on until min 5 you should have a substantially
higher back end score…like 5/12+4
 TRY YOUR BEST NOT TO FALL OFF THE LADDER!

CrossFit Teens WOD Wednesday 1/15/14

CrossFit Teens WOD Wednesday 1/15/14
15-Jan-14
Warm Up:
3 rounds ( not for time)
200m row
10 hand release push ups
15 squats
20 jumping jacks
skills:
alternate wall sits
with hand stand holds
30 secs on, 30 secs rest x 3 sets of   each (6 min total)
Review Squat Cleans
Only perform the squat clean if   proficient in front squat movement
You may scale this all the way down to   hang power cleans or have
a target to squat to (i.e. a box or   medball)
WOD:
3 Rounds For Time:
15 Squat Cleans (75/45)
15 Burpee over barbell
15 Double Unders (sub 30 singles)
Self Timed 1 min rest
Score is your final time after the 4th   round

CrossFit Teens WOD – Tuesday 1/14/14

CrossFit Teens WOD – Tuesday 1/14/14
14-Jan-14
Warm it Up!
100m high knees
15 jumping jacks
100m butt kicks
15 mountain climbers
100m side to side shuffle
15 burpees
Repeat
skills: bar muscle up holds
5×8 seconds x 3 rounds
cage crawl
Review Rope Climbs
push press
WOD: 6 RFT
1 Rope   Climb*
5 Push Press (75/45)
10 Box Jumps
15 Abmat Sit Ups
200m Run (if it is raining, sub out 50   singles or 25 double unders for run)
*Rope Climb Can be   performed at any time,
watch out for the adults!

CrossFit Teens WOD 12/12/13

Warm   up
Partner agility (person on the ground   with arms out, partner crawls  under,   jump over)
Dynamic Stretch
Giant tire flips (group effort, 50m)
SKILL: HSPU / SCALE TO HSPU
Hang Power Cleans
Start with empty bar, work weight up to   no more than 95/65
practice   perfect form for 5×3 –
***No more than 10 minutes***
WOD
200m Run (stay behind the building for 2   laps)
5 HSPU
10 V-Ups
200m Run (stay behind the building for 2   laps)
20 Pull Ups
30 Jumping Alternating Lunges
200m Run (stay behind the building for 2   laps)
40 HPC (65/42)
50 Air Squats
200m Run (stay behind the building for 2   laps)
60 Giant Tire Jumps
200m Run (stay behind the building for 2   laps)
For JV, please SCALE REPS AS   NECESSARY!
suggestion:
5 push ups
10 v-ups
15 pull ups
20 jumping alt lunges
25 Hang Cleans (33/11)
30 air squats
35 giant tire jumps
If necessary, do 100m runs instead of   200m runs
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