Week of 4/12/2021

Please contact BJ@crossfitgeneration.net for more details.

Tuesday

ELEMENTARY:
SKILL:
 DB Clean
WOD:
5 Rounds:
8 DB Cleans
8 DB Squats
8 DB Push Press
16 Plank Jacks
Game: Rock Paper Scissors Tournament

MIDDLE:
Monday & Tuesday
SKILL:
Clean & Jerk – 2 sets of 5 reps
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5 reps x 2 sets
WOD:
4 Rounds:
10 DB Hang Power Cleans
8 DB Squats
6 DB Shoulder to Overhead
4 Burpees

HIGH SCHOOL:
STRENGTH:
Shoulder Press – 5’s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
4 x 1 Minute at each:
Pull ups
Bike/Row
Plank Hold

Thursday

ELEMENTARY:
SKILL:
 Monkey Hangs
WOD:
4 x 30 seconds at each:
Monkey Hangs
Push Ups
Sit ups
Game: CFG Hangman

MIDDLE:
Wednesday & Thursday

SKILL:
Push Press 5’s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
4 x 45 seconds on/15 seconds off
Pull Ups
Bike/Row
Plank Hold

HIGH SCHOOL:
STRENGTH:
Clean & Jerk – 2 sets of 5 reps
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5 reps x 2 sets
WOD:
5 Rounds:
10 Hang Power Cleans
8 Front Squats
6 Shoulder to Overhead
4 Burpees Over the Bar

Saturday

ELEMENTARY:
SKILL: Lunges
WOD:
4 Rounds:
5 Burpees
10 Lunges
25 Jump Ropes
Game: 4 Corners

MIDDLE:
SKILL:
Front Squat – 3’s
50% x 5, 60% x 5, 70% x 3, 70% x 3, 85% x 3+
WOD:
3 Rounds:
10 Plate Ground to Overhead
20 Second Side Plank (per side)
30 Overhead Plate Lunges
40 Jump Rope Singles

TEENS:
STRENGTH:
Back Squat – 3’s
50% x 5, 60% x 5, 70% x 3, 70% x 3, 85% x 3+
WOD:
3 Rounds:
20 Plate Ground to Overhead
30 Overhead Plate Lunges
40 Second Side Plank (20 seconds each side)
50 Jump Rope Singles