Generation Youth Program

The Youth are back in session this week!  Reach out to Coach BJ at bj@crossfitgeneration.net for more info.

Tuesday

ELEMENTARY SCHOOL:
SKILL:
KB Swings
WOD:
5 Rounds:
5 KB Swings
5 Burpees
20 Mountain Climbers

MIDDLE SCHOOL:
Monday & Tuesday
STRENGTH: 
EMOTM for 10 Minutes alternating:
Odds: 12 Deadlifts @ 40%
Evens: 12 Bench Pikes
WOD: 
3 Rounds:
15 KB Swings
20 Walking Lunges
60 Jump Ropes/ 30 Double Unders

HIGH SCHOOL:
STRENGTH: 
EMOTM for 10 Minutes alternating:
Odds: 12 Deadlifts @ 40%
Evens: 12 Bench Pikes
WOD: 
3 Rounds:
15 KB Swings
20 Walking Lunges
60 Jump Ropes/ 30 Double Unders

Thursday

ELEMENTARY SCHOOL:
SKILL:
Ring Rows 
WOD:
4 x 30 Seconds at each:
Ring Rows
Burpees
Turf Runs

MIDDLE SCHOOL:
Wednesday & Thursday
STRENGTH:
EMOTM for 10 Minutes alternating:
Odds: 10 Shoulder Press @ 50% 
Evens: 10 Single Arm DB Rows Per Arm * Increase each set
WOD:
10 Minute AMRAP:
Run 200m/ Bike 6 Cals
6 Pull Ups/Ring Rows
6 Burpees

HIGH SCHOOL:
STRENGTH: 
EMOTM for 10 Minutes alternating:
Odds: 10 Shoulder Press @ 50% 
Evens: 10 Single Arm DB Rows Per Arm * Increase each set
WOD:
10 Minute AMRAP:
Run 200m/ Bike 6 Cals
6 Pull Ups/Ring Rows
6 Burpees

Saturday

ELEMENTARY SCHOOL:
SKILL:
Farmers Carry
WOD:
6 Minute AMRAP:
40 Yard Farmers Carry
10 Plate Jumps
10 Sit Ups

MIDDLE SCHOOL:
STRENGTH: 
EMOTM for 10 Minutes alternating:
Odds: 10 Back Squats@ 50% 
Evens: 12 Medball Abmat Sit ups
WOD:
4 Rounds:
100 yard Farmers Carry
10 Box Jump Overs

HIGH SCHOOL:
STRENGTH: 
EMOTM for 10 Minutes alternating:
Odds: 10 Back Squats@ 50% 
Evens: 12 Medball Abmat Sit ups
WOD:
4 Rounds:
100 yard Farmers Carry
10 Box Jump Overs