Week of 1/18/2021

Next session starts January 4th, 2020! Please contact BJ@crossfitgeneration.net for more details.

Tuesday

ELEMENTARY:
Skill:
 Renegade Rows
WOD:
6 Minute AMRAP:
6 Renegade Rows
6 Push Ups
6 Squats
Game: Charades

MIDDLE:
Monday & Tuesday

WOD:
2 x 10 Minute AMRAPS:
10 Renegade Rows
10 Push Ups
15 Squats
20 Sit ups
Rest 2 Minutes Between

HIGH SCHOOL:
WOD:
2 x 10 Minute AMRAPS:
5 Pull Ups/ Ring Rows
10 Push Ups
15 Squats
20 Sit Ups
Rest 2 Minutes Between

Thursday

ELEMENTARY:
Skill:
 Plank Walk Ups
WOD:
5 Rounds:
6 Plank Walk Ups
12 Lunges
24 Sit ups
Game: Pizza Man

MIDDLE:
Wednesday & Thursday
Skill:
EMOTM for 10 Minutes:
Odds: 10 Push Ups
Evens: 10 Band Pull Aparts
WOD:
4 Rounds:
10 Burpees
20 Lunges
50 Jump Rope Singles

HIGH SCHOOL:
Strength:
Front Squat
1 x 8 Reps @ 40%
1 x 8 Reps @ 50%
5 sets x 8 Reps @ 60%
WOD:
5 Rounds:
10 Burpees
20 Lunges
50 Jump Rope Singles

Saturday

ELEMENTARY:
Skill: Hurdle Jumps
WOD:
Tabata Intervals:
1. Hurdle Jumps & Plank Holds
2. Squats & Bear Holds
Game: Noodle Tag

MIDDLE:
Skill:
Back Squat
5 x 5
WOD:
Tabata intervals:
Handstand Hold
Rowing
Farmers Carry
Rest 1 Minute between exercise

TEENS:
Strength:
Shoulder Press
1 x 8 Reps @ 40%
1 x 8 Reps @ 50%
5 x 8 Reps @ 60%
WOD:
Tabata intervals:
Handstand Hold
Rowing
Farmers Carry
Rest 1 Minute between exercise