Week of 9/28/2020

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: 
Push Ups
WOD:
4 x 30 Seconds at each:
Lunges
Push Ups
Jump Rope
Game: Exercise Dice

MIDDLE:
Skill:
4 sets:
10 Goblet Squats
30 Second Side Plank (switch each round)
WOD:
10 Minute AMRAP:
5 Single Arm DB Cleans
5 Single Arm DB STO
10 Russian Twists
20 Hurdle Jumps

HIGH SCHOOL:
Strength:
Back Squat
3 sets of 5 reps
Add 10 lbs to previous 3 x 5 Back Squat
WOD:
12 Minute AMRAP:
12 Wall Balls
12 Rings Rows
12 Medball Sit Ups

Thursday

ELEMENTARY:
Skill: Jump Squat
WOD: 
8 Minute AMRAP:
10 Jump Squats
20 Sit Ups
100m Run
Game: Red Light Green Light

MIDDLE:
Skill:
5 x 5
Push Ups
DB Rows
WOD:
3 Rounds for time:
Run 200m
10 DB Snatch (5 each arm)
20 Reverse Lunges

HIGH SCHOOL:
Strength:
Floor Press
3 sets of 5 reps
Add 5 lbs to previous 3 x 5 Floor Press
WOD:
4 Rounds for time:
50 Jump Rope Singles
10 DB Snatch (5 per arm)
20 Reverse Lunges

Saturday

ELEMENTARY:
Skill:
KB Deadlifts
WOD:
4 Rounds:
Row 150m
10 KB Deadlifts
5 Burpees
Game: Captain Midnight

MIDDLE:
Skill:
Deadlift
WOD:
4 x 45 Seconds at each:
Jump Rope
Burpees
Plate Ground to Overhead

TEENS:
Strength:
Deadlift
3 Sets of 5 Reps
Add 10 lbs to previous 3 x 5 Deadlift
WOD:
4 x 1 Minute at each:
Shuttle Sprints
KB Swings
Burpees
Sit Ups