Generation Youth Program

Youth Program is in full swing! Reach out to Coach BJ at bj@crossfitgeneration.net for more info or click HERE to register. 

Tuesday

ELEMENTARY SCHOOL:
SKILL:
KB Deadlift
WOD:
4 x 30 seconds at each:
KB Deadlift
Hurdle Jumps
Ring Rows
GAME: CFG Bowling

MIDDLE SCHOOL: 
Monday & Tuesday
STRENGTH: 
Deadlift
EMOTM For 12 Minutes
Minutes 1-4: 3 Reps @ 70%
Minutes 5-8: 2 Reps @ 75%
Minutes 9-12: 1 Rep @ 80%
WOD: 
10 Minute AMRAP:
5 Cal Bike
10 Plate Ground to Overhead
20 MB Twists
30 Second Bear Hold

HIGH SCHOOL:
STRENGTH:
Deadlift
EMOTM For 15 Minutes
Minutes 1-5: 3 Reps @ 70%
Minutes 6-10: 2 Reps @ 75%
Minutes 11-15: 1 Rep @ 80%
WOD: 
12 Minute AMRAP:
5 Cal Bike
10 Plate Ground to Overhead
20 MB Twists
30 Second Bear Hold
Happy Birthday Ryan!

Thursday

ELEMENTARY SCHOOL:
SKILL:
Front Squats
WOD:
6 Minute AMRAP:
5 Front Squats
5 Push Press
150m Row
GAME: Farmers and Lumber Jacks

MIDDLE SCHOOL: 
STRENGTH:

Front Squat
Minutes 1-4: 3 Reps @ 70%
Minutes 5-8: 2 Reps @ 75%
Minutes 9-12: 1 Rep @ 80%
WOD:
4 x 1 Minute at each:
Hanging Knee Raises
Step Ups
Rowing

HIGH SCHOOL:
STRENGTH:
Front Squats
Minutes 1-5: 3 Reps @ 70%
Minutes 6-10: 2 Reps @ 75%
Minutes 11-15: 1 Rep @ 80%
WOD:
4 x 1 Minute at each:
Hanging Knee Raises
Step Ups
Rowing

Saturday

ELEMENTARY SCHOOL:
SKILL:
Renegade Rows
WOD:
5 Rounds:
10 Renegade Rows
10 Push Ups
25 Jump Rope
GAME: CFG Hangman

MIDDLE SCHOOL: 
STRENGTH:

Floor Press
Minutes 1-4: 3 Reps @ 70%
Minutes 5-8: 2 Reps @ 75%
Minutes 9-12: 1 Rep @ 80%
WOD:
EMOTM for 10 Minutes:
4 Burpees
8 KB Swings

HIGH SCHOOL:
STRENGTH:
Bench Press
Minutes 1-5: 3 Reps @ 70%
Minutes 6-10: 2 Reps @ 75%
Minutes 11-15: 1 Rep @ 80%
WOD:
EMOTM for 12 Minutes:
4 Burpees
8 KB Swings