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.

Sign up for our 2nd annual Goblets & Ghouls Youth CrossFit Competition HERE

Tuesday

ELEMENTARY SCHOOL:
SKILL:
Goblet Squat
WOD:
4 x 30 seconds at each:
Goblet Squats
Shoulder Taps
Rowing

MIDDLE SCHOOL:
Monday & Tuesday
STRENGTH: 
Front Squats
Every 2 minutes for 5 sets:
45% x 5 reps; 55% x 5 reps, 65% x 5 reps, 75% x 5 reps, 80% x 5+ Reps
*Use 90% of max as training weight
WOD: 
Run 400m (across to garage x4)
Then
4 Rounds:
10 Goblet Squats
10 KB Rows (5 per arm)
Then
Run 400m (across to garage x4)

HIGH SCHOOL:
STRENGTH: 
Front Squats
Every 2 minutes for 5 sets:
45% x 5 reps; 55% x 5 reps, 65% x 5 reps, 75% x 5 reps, 80% x 5+ Reps
*Use 90% of max as training weight
WOD: 
Run 400m (across to garage x4)
Then
5 Rounds:
10 Goblet Squats
10 KB Rows (5 per arm)
Then
Run 400m (across to garage x4)

Thursday

ELEMENTARY SCHOOL:
SKILL:
DB Renegade Row
WOD:
6 Minute AMRAP:
6 DB Push Press
6 DB Renegade Rows
12 Jumping Jacks

MIDDLE SCHOOL:
Wednesday & Thursday
STRENGTH: 
Push Press
Every 2 minutes for 5 sets:
45% x 5 reps; 55% x 5 reps, 65% x 5 reps, 75% x 5 reps, 80% x 5+ Reps
*Use 90% of max as training weight
WOD: 
4 Rounds:
5 Cal Ski
10 Push Balls
20 MB Deadbugs

HIGH SCHOOL:
STRENGTH: 
Shoulder Press
Every 2 minutes for 5 sets:
45% x 5 reps; 55% x 5 reps, 65% x 5 reps, 75% x 5 reps, 80% x 5+ Reps
*Use 90% of max as training weight
WOD: 
5 Rounds:
5 Cal Ski
10 Push Balls
20 MB Deadbugs

Saturday

ELEMENTARY SCHOOL:
SKILL:
Hanging Knee Raises
WOD:
4 Rounds:
10 Hanging Knee Raises
10 Step Ups
5 Burpees

MIDDLE SCHOOL: 
STRENGTH: 
Hang Clean
Every 2 minutes for 5 sets:
45% x 5 reps; 55% x 5 reps, 65% x 5 reps, 75% x 5 reps, 80% x 5+ Reps
*Use 90% of max as training weight
WOD: 
10 Minute AMRAP:
10 Hang Cleans (use 50% of TW)
5 Burpees over the Bar

HIGH SCHOOL:
STRENGTH: 
Hang Clean
Every 2 minutes for 5 sets:
45% x 5 reps; 55% x 5 reps, 65% x 5 reps, 75% x 5 reps, 80% x 5+ Reps
*Use 90% of max as training weight
WOD: 
12 Minute AMRAP:
10 Hang Cleans (use 50% of TW)
5 Burpees over the Bar