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:
DB Snatch
WOD:
5 Rounds:
Turf Run
10 DB Snatches
5 Push Ups
MIDDLE SCHOOL:
Monday & Tuesday
STRENGTH:
Deadlift – Deload
40% x 5, 50% x 5, 3 sets x 5 reps @ 60%
WOD:
4 x 1 minute at each
Sled Pulls
DB Snatch
Wall Walks
HIGH SCHOOL:
STRENGTH:
Deadlift – Deload
40% x 5, 50% x 5, 3 sets x 5 reps @ 60%
WOD:
4 x 1 minute at each
Sled Pulls
DB Snatch
Wall Walks
Thursday
ELEMENTARY SCHOOL:
SKILL:
Front Squats
WOD:
6 Minute AMRAP:
6 Front Squats
6 Burpees
12 Sit Ups
MIDDLE SCHOOL:
STRENGTH:
Front Squat Deload
40% x 5, 50% x 5, 3 sets x 5 reps @ 60%
WOD:
3 Rounds:
Row 250m
10 Hang Power Cleans
10 Front Squats
10 Shoulder to Overhead
HIGH SCHOOL:
STRENGTH:
Front Squat Deload
40% x 5, 50% x 5, 3 sets x 5 reps @ 60%
WOD:
3 Rounds:
Row 250m
10 Hang Power Cleans
10 Front Squats
10 Shoulder to Overhead
Saturday
ELEMENTARY SCHOOL:
SKILL:
Walking Lunges
WOD:
4 x 30 Seconds at each:
Walking Lunges
Push Ups
Jumping Jacks
MIDDLE SCHOOL:
STRENGTH:
Floor Press Deload
40% x 5, 50% x 5, 3 sets x 5 reps @ 60%
WOD:
10 Minute AMRAP:
6 Cal Bike
6 Push Press
6 Ring Rows
12 Walking Lunges
HIGH SCHOOL:
STRENGTH:
Bench Press Deload
40% x 5, 50% x 5, 3 sets x 5 reps @ 60%
WOD:
10 Minute AMRAP:
6 Cal Bike
6 Push Press
6 Ring Rows
12 Walking Lunges