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:

Rowing
WOD:
5 Rounds:
100m Row
15 Sit Ups
20 Walking Lunges

MIDDLE SCHOOL:
Monday/Tuesday
STRENGTH: 
Row/Bike Sprints
Every 2 Minutes for 6 sets:
30 Seconds on/90 Seconds off
WOD: 
4 Rounds:
10 Alternating DB Clean & Jerks
15 Sit Ups
20 Walking Lunges

HIGH SCHOOL:
STRENGTH: 
Row/Bike Sprints
Every 2 Minutes for 6 sets:
30 Seconds on/90 Seconds off
WOD: 
4 Rounds:
10 Alternating DB Clean & Jerks
15 Sit Ups
20 Walking Lunges

Thursday

ELEMENTARY SCHOOL:
SKILL:

Deadbugs
WOD:
6 Minute AMRAP:
10 Deadbugs
10 Goblet Squats
20 Line Jumps

MIDDLE SCHOOL:
Wednesday & Thursday
STRENGTH: 
Push Press
Empty Bar x 10; 50% x 8, 55% x 6; 60% x 3 sets x 10 reps
WOD: 
4 Rounds:
5 Cal Ski
10 Push Balls
20 MB Deadbugs

HIGH SCHOOL:
STRENGTH: 
Shoulder Press
Empty Bar x 10; 50% x 8, 55% x 6; 60% x 3 sets x 10 reps
WOD: 
5 Rounds:
5 Cal Ski
10 Push Balls
20 MB Deadbugs

Saturday

ELEMENTARY SCHOOL:
SKILL:

Ring Rows
WOD:
4 x 30 Seconds at each:
Ring Rows
Push Ups
Turf Runs

MIDDLE SCHOOL:
STRENGTH: 
Back Squats
50% x 5, 60% x 5, 70% x 5 x 5
WOD: 
10 Minute AMRAP:
10 Ring Rows
10 Push Ups
20 yard Turf Suicide

HIGH SCHOOL:
STRENGTH: 
Back Squats
50% x 5, 60% x 5, 70% x 5 x 5
WOD: 
10 Minute AMRAP:
10 Ring Rows
10 Push Ups
20 yard Turf Suicide