Week of 7/26/2021

Summer Camp is in session through August 13!
Please contact BJ@crossfitgeneration.net for more details.

Monday

Middle School
STRENGTH: Back Squat
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
Broken Jackie
2 Rounds
Row 500m
25 Thrusters
15 Pull Ups/ Ring Rows

High School
STRENGTH: Back Squat
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
Broken Jackie
2 Rounds
Row 500m
25 Thrusters
15 Pull Ups/ Ring Rows

Tuesday

Elementary School
SKILL:
Sled Push
WOD:
8 minute AMRAP:
10 DB Push Press
10 Renegade Rows
25 Hurdle Jumps

Middle School
STRENGTH:
Sled Push
6 x 40 yards
Every 2 Minutes complete a set
WOD:
For time:
200 Jump Rope Singles:
then 4 Rounds:
10 DB Push Press
10 Ring Rows
then
200 Jump Rope Singles

High School
STRENGTH:
Sled Push
8 x 40 yds
Every 2 minutes complete a set
WOD:
For time:
200 Jump Rope Singles:
then 5 Rounds:
10 DB Push Press
10 Renegade Rows
then
200 Jump Rope Singles

Wednesday

Middle School
STRENGTH: Floor Press
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
4 x 45 seconds work/ 15 seconds rest:
Slam Balls
Bench Pikes
Turf Sprints

High School
STRENGTH: Bench Press
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
4 x 1 Minute at each:
Bench Pikes
Ball Slams
Turf Sprints

Thursday

Elementary School
SKILL:
Ring Support Hold
WOD:
4 x 30 seconds at each:
Push Ups
Jump Squats
Plank Hold

Middle School
STRENGTH:
Handstand Work
WOD:
5 Rounds for time:
200m Run
600m Bike

High School
STRENGTH:
Handstand Work
WOD:
3 Rounds for time:
400m Run
1200m Bike

Friday

Middle School
STRENGTH: Deadlift
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
12 Minute AMRAP:
10 Push Ups
10 Toes to Bar/ Hanging Knee Raises
10 DB Snatches

High School
STRENGTH: Deadlift
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
WOD:
14 Minute AMRAP:
10 Push Ups
10 Toes to Bar/ Hanging Knee Raises
10 DB Snatches