Generation Youth Program

The Youth are in session with school year schedule!  Reach out to Coach BJ at bj@crossfitgeneration.net for more info.

Tuesday

ELEMENTARY SCHOOL:
SKILL:
MB Cleans
WOD:
6 Minute AMRAP:
5 MB Cleans
10 Plank Hold Shoulder Taps
15 Jumping Jacks

MIDDLE SCHOOL:
Monday & Tuesday
STRENGTH: 
Hang Cleans
Every 2 minutes for 6 sets:
Work up to a heavy set of 2
WOD: 
10 Minute AMRAP:
40 Yard Farmers Carry
10 Step Ups
30 Second Plank Hold
5 Box Jumps

HIGH SCHOOL:
STRENGTH: 
Hang Cleans
Every 2 minutes for 6 sets:
Work up to a heavy set of 2
WOD: 
10 Minute AMRAP:
40 Yard Farmers Carry
10 Step Ups
30 Second Plank Hold
5 Box Jumps

Thursday

ELEMENTARY SCHOOL:
SKILL:
Hanging Knee Raises
WOD:
4 x 30 seconds at each:
Hanging Knee Raises
Burpees
Sit Ups

MIDDLE SCHOOL:
Wednesday & Thursday
STRENGTH: 
Bench Press
Every 2 minutes for 6 sets:
Work up to a heavy set of 3
WOD: 
Row 750m 
Then
3 Rounds:
10 Burpees
15 Hanging Knee Raises

HIGH SCHOOL:
STRENGTH: 
Bench Press
Every 2 minutes for 6 sets:
Work up to a heavy set of 3
WOD: 
Row 1000m 
Then
3 Rounds:
10 Burpees
15 Hanging Knee Raises

Saturday

ELEMENTARY SCHOOL:
SKILL:
KB Deadlift
WOD:
5 rounds:
5 KB Deadlifts
10 Squats
15 Sit Ups
Turf Run

MIDDLE SCHOOL:
STRENGTH: 
Deadlift
Every 2 minutes for 6 sets:
Work up to a heavy set of 3
WOD: 
21-15-9
KB Swings
Goblet Squats
*20 Deadbugs between sets

HIGH SCHOOL:
STRENGTH: 
Deadlift
Every 2 minutes for 6 sets:
Work up to a heavy set of 3
WOD: 
21-15-9
KB Swings
Goblet Squats
*20 Deadbugs between sets