Week of 11/16/2020

CrossFit Kids/Teens is back in the gym starting Sept 15th. We are holding sessions for Elementary (2nd-5th), Middle (6th-8th) and High School (9th-12th) this fall! Please contact BJ@crossfitgeneration.net for more details and link to register. Don’t delay as these sessions will sell-out, you must pre-register your child.

Tuesday

ELEMENTARY:
Skill:
Renegade Rows
WOD:
4 x 30 Seconds at each:
Renegade Rows
Jump Rope
Push Ups
Game: I Spy

MIDDLE:
Skill:
5 Sets:
5 DB Shoulder Press
10 Band Pull Aparts
WOD:
4 x 45 Seconds at each:
Renegade Rows
Jump Rope
DB Push Press

HIGH SCHOOL:
Strength:
Push Press Test
WOD:
4 x 1 Minute at each:
Renegade Rows
Jump Rope
DB Push Press

Thursday

ELEMENTARY:
Skill: Burpees
WOD: 
6 Minute AMRAP:
5 Burpees
10 Squats
15 Sit Ups
20 Skater Jumps
Game: 4 Corners

MIDDLE:
WOD:
3 x 5 Minute AMRAPS with 90 Seconds of rest between:
200m Single Arm Farmer Carry
Then Max:
1. Burpees
2. Squats
3. Sit ups

HIGH SCHOOL:
Strength:
Hang Clean and Jerk Test
WOD:
For Time:
30-20-10 Reps of:
Ball Slams
Bench Pikes
Bench Jump Overs

Saturday

ELEMENTARY:
Skill:
Row
WOD:
4 Rounds for time:
Row 100m
10 Lunges
10 Ball Slams
10 Russian Twists
Game: Exercise Dice

MIDDLE:
Skill:
Hang Clean and Jerk
WOD:
For Time:
Run 400m
20 Ball Slams
20 Bench Pikes
Run 200m
15 Ball Slams
15 Bench Pikes
Run 100m
10 Ball Slams
10 Bench Pikes

TEENS:
Strength:
Make Up Lift Test
WOD:
12 Minute AMRAP:
100m Farmers Carry
5 Burpees
10 Squats
15 Sit Ups