Generation Youth Program

The Youth program is in full swing! Registration is still open! Click HERE to register. Reach out to Coach BJ at bj@crossfitgeneration.net for more info.

Tuesday

ELEMENTARY SCHOOL:
SKILL:
Hill Runs
WOD:
6 Minute AMRAP:
1 Hill Run
10 Squats
5 Push Ups

MIDDLE SCHOOL:
Monday/Tuesday
STRENGTH: 
Sargon Hill Sprints
WOD: 
Tabata Intervals
Ball Slams
Side Planks (alternating)
Deadbugs

HIGH SCHOOL:
STRENGTH: 
Sargon Hill Sprints
WOD: 
Tabata Intervals
Ball Slams
Side Planks (alternating)
Deadbug

Thursday

ELEMENTARY SCHOOL:
SKILL:
KB Swings
WOD:
20-15-10-5 Reps of:
Jumping Jacks (x2)
Push Ups
KB Swings

MIDDLE SCHOOL:
Wednesday & Thursday
STRENGTH:
Push Press
3 x 55%, 3 x 65%, 3 x 75%, 2 sets x 3 reps x 80%, 2 sets x 3 reps x 85%
WOD:
10-8-6-4-2 Reps of:
Row Calories
Push Ups
KB Swings

HIGH SCHOOL:
STRENGTH: 
Shoulder Press
3 x 55%, 3 x 65%, 3 x 75%, 2 sets x 3 reps x 80%, 2 sets x 3 reps x 85%
WOD:
10-8-6-4-2 Reps of:
Row Calories
Push Ups
KB Swings

 

Saturday

CLASS TIME CHANGE:
Elementary 10-10:30am
Middle/High School 10:30-11:15am
Free Class for ALL – Bring a friend as well! Register HERE

Tuesday (4/16)

ELEMENTARY SCHOOL:
SKILL:
Monkey Hangs
WOD:
4 x 30 secs at each:
Monkey Hangs
Push Ups
Squats
Turf Runs

MIDDLE SCHOOL:
Monday/Tuesday (4/15 & 4/16)
STRENGTH: 
Back Squats
3 x 60%, 3 x 70%, 3 x 80%, 3 x 2 sets 85%, 3 x 2 sets x 90%
WOD: 
10 Minute AMRAP:
200m Run
5 Pull Ups
10 Push Ups
15 Squats

HIGH SCHOOL:
STRENGTH: 
Back Squats
3 x 60%, 3 x 70%, 3 x 80%, 3 x 2 sets 85%, 3 x 2 sets x 90%
WOD: 
10 Minute AMRAP:
200m Run
5 Pull Ups
10 Push Ups
15 Squats

Thursday (4/18)

ELEMENTARY SCHOOL:
SKILL:
DB Clean & Press
WOD:
6 Minute AMRAP:
5 DB Clean & Press
10 Burpees
25 Jumping Jacks

MIDDLE SCHOOL:
Wednesday & Thursday (4/17 & 4/18)
STRENGTH:
Clean & Jerk
55% x 3, 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3, 85% 2 sets x 3 reps
WOD:
Row 1000m
Then:
30-20-10 Reps of:
Hanging Knee Raises/ Toes to Bar
Burpees 

HIGH SCHOOL:
STRENGTH: 
Clean & Jerk
55% x 3, 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3, 85% 2 sets x 3 reps
WOD:
Row 1000m
Then:
30-20-10 Reps of:
Hanging Knee Raises/ Toes to Bar
Burpees 

 

Saturday (4/20)

NO CLASSES
Take a walk with your family!

Tuesday (4/23)

ELEMENTARY SCHOOL:
SKILL:
Jump Rope Skills
WOD:
5 Rounds:
20 Jump Rope Skips
15 Squats
10 Push Ups

MIDDLE SCHOOL:
Monday/Tuesday (4/22 & 4/23)
STRENGTH: 
Floor Press
3 x 60%, 3 x 70%, 3 x 80%, 3 x 2 sets 85%, 3 x 2 sets x 90%
WOD: 
4 Rounds:
20 KB Swings
40 Single Unders/ 20 Double Unders

HIGH SCHOOL:
STRENGTH: 
Bench Press
3 x 60%, 3 x 70%, 3 x 80%, 3 x 2 sets 85%, 3 x 2 sets x 90%
WOD: 
5 Rounds:
20 KB Swings
40 Single Unders/ 20 Double Unders

Thursday (4/25)

ELEMENTARY SCHOOL:
SKILL:
Plate Ground to Overhead
WOD:
6 Minute AMRAP:
5 Plate Ground to Overhead
10 Sit ups
20 Lunges

MIDDLE SCHOOL:
Wednesday & Thursday (4/24 & 4/25)
STRENGTH:
Hang Snatch
55% x 3, 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3, 85% 2 sets x 3 reps
WOD:
For Time:
30 Overhead Plate Walking Lunges
30 Sit ups
30 Plate Ground to Overhead
200 yard Farmers Carry
30 Plate Ground to Overhead
30 Sit ups
30 Overhead Plate Walking Lunges

HIGH SCHOOL:
STRENGTH: 
Hang Snatch
55% x 3, 60% x 3, 65% x 3, 70% x 3, 75% x 3, 80% x 3, 85% 2 sets x 3 reps
WOD:
For Time:
30 Overhead Plate Walking Lunges
30 Sit ups
30 Plate Ground to Overhead
200 yard Farmers Carry
30 Plate Ground to Overhead
30 Sit ups
30 Overhead Plate Walking Lunges

 

Saturday (4/27)

ELEMENTARY SCHOOL:
SKILL:
KB Deadlift
WOD:
4 x 30 seconds at each:
KB Deadlifts
Deadbugs
Plank Hold

MIDDLE SCHOOL:
STRENGTH:
Deadilft
3 x 60%, 3 x 70%, 3 x 80%, 3 x 2 sets 85%, 3 x 2 sets x 90%
WOD:
10 Minute Partner Workout:
5 Cal Bike
10 Hanging Knee Raises
20 Deadbugs

HIGH SCHOOL:
STRENGTH: 

Deadilft
3 x 60%, 3 x 70%, 3 x 80%, 3 x 2 sets 85%, 3 x 2 sets x 90%
WOD:
10 Minute Partner Workout:
5 Cal Bike
10 Hanging Knee Raises
20 Deadbugs