Generation Youth Program

Summer Youth FitCamp start July 8! Click HERE for details and to register. Reach out to Coach BJ at bj@crossfitgeneration.net for more info.

Monday

MIDDLE SCHOOL:
STRENGTH: 
Deadlift – Heavy 3
Every 2 minutes for 6 sets work up to a heavy set of 3 for the day
Then
85% of heaviest set for 3 reps x 2 sets
WOD: 
3 Rounds:
400m Run
10 KB Swings

HIGH SCHOOL:
STRENGTH: 
Deadlift – Heavy 3
Every 2 minutes for 6 sets work up to a heavy set of 3 for the day
Then
85% of heaviest set for 3 reps x 2 sets
WOD: 
3 Rounds:
400m Run
10 KB Swings

Tuesday

ELEMENTARY SCHOOL:
SKILL:
Plate Jumps
WOD:
6 Minute AMRAP:
10 Plate Jumps
20 Plank Hold Shoulder Taps
10 DB Push Press (5 per arm)

MIDDLE SCHOOL:
STRENGTH: 
Front Squat – Heavy 3
Every 2 minutes for 6 sets work up to a heavy set of 3 for the day
Then
85% of heaviest set for 3 rep x 2 sets
WOD: 
10 Minute AMRAP:
50 Jump Rope/Line Jumps or 25 Double Unders
10 Step Ups
5 Single Arm Push Press Per Arm

HIGH SCHOOL:
STRENGTH: 
Front Squat – Heavy 3
Every 2 minutes for 6 sets work up to a heavy set of 3 for the day
Then
85% of heaviest set for 3 rep x 2 sets
WOD: 
10 Minute AMRAP:
50 Jump Rope/Line Jumps or 25 Double Unders
10 Step Ups
5 Single Arm Push Press Per Arm

Wednesday

MIDDLE SCHOOL:
STRENGTH: 
Clean – Heavy 1
Every 2 minutes for 6 sets work up to a heavy set of 2 for the day
Then
90% of heaviest set for 1 reps x 2 sets
WOD: 
EMOTM for 10 Minutes:
2 Burpees
4 Hanging Knee Raises

HIGH SCHOOL:
STRENGTH: 
Clean – Heavy 1
Every 2 minutes for 6 sets work up to a heavy set of 2 for the day
Then
90% of heaviest set for 1 reps x 2 sets
WOD: 
EMOTM for 10 Minutes:
2 Burpees
4 Hanging Knee Raises

Thursday

ELEMENTARY SCHOOL:
SKILL:
Ring Rows
WOD:
4 x 30 Seconds at each:
Ring Rows
Push Ups
Run

MIDDLE SCHOOL:
STRENGTH:
Floor Press – Heavy 1
Every 2 minutes for 6 sets work up to a heavy set of 1 for the day
Then
90% of heaviest set for 1 reps x 2 sets
WOD:
4 x 1 Minute at each:
Rope Climbs/ Pull Ups
Sled Push
Deadbugs

HIGH SCHOOL:
STRENGTH: 
Bench Press – Heavy 1
Every 2 minutes for 6 sets work up to a heavy set of 1 for the day
Then
90% of heaviest set for 1 reps x 2 sets
WOD:
4 x 1 Minute at each:
Rope Climbs/ Pull Ups
Sled Push
Deadbugs

Friday

MIDDLE SCHOOL:
STRENGTH: 
Back Squat – Heavy 1
Every 2 minutes for 6 sets work up to a heavy set of 1 for the day
Then
90% of heaviest set for 1 reps x 2 sets
WOD:
30-20-10 Reps of:
MB Clean over the Shoulder
Shoulder Taps w/ feet on MB
*250m Ski at each Dash

HIGH SCHOOL:
STRENGTH: 
Back Squat – Heavy 1
Every 2 minutes for 6 sets work up to a heavy set of 1 for the day
Then
90% of heaviest set for 1 reps x 2 sets
WOD:
30-20-10 Reps of:
MB Clean over the Shoulder
Shoulder Taps w/ feet on MB
*250m Ski at each Dash