Kids and Teens are now in session!

Please contact BJ@crossfitgeneration.net for more details or to register.
Kids are welcome to wear Halloween costumes on Saturday!

Tuesday

ELEMENTARY:
SKILL:
DB Shoulder Press
WOD:
6 Minute AMRAP:
6 DB Shoulder Press
10 Lunges
15 Jumping Jacks
Game: Musical Hula Hoops

MIDDLE:
Monday & Tuesday
SKILL:
Hang Clean
55% x 5 reps, 65% x 5 reps, 75% x 3 reps, 85% x 3 reps,
continue with singles to find a heavy single
WOD:
3 x 3 minute AMRAPS:
100 Jump Rope Singles
In Time Remaining complete:
Max Burpees
*Rest 1 Minute Between AMRAPs

HIGH SCHOOL:
STRENGTH:
Hang Clean
55% x 5 reps, 65% x 5 reps, 75% x 3 reps, 85% x 3 reps,
continue with singles to find a heavy single
WOD:
3 x 3 minute AMRAPS:
100 Jump Rope Singles
In Time Remaining complete:
Max Burpees
*Rest 1 Minute Between AMRAPs

Thursday

ELEMENTARY:
SKILL:
Goblet Squat
WOD:
3 Rounds:
10 Goblet Squats
10 Sit Ups
10 Push Ups
Game: CFG Bowling

MIDDLE:
Wednesday & Thursday

SKILL:
Back Squat – 5’s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
*Use 90% of max as training weight
WOD:
For time:
Row 400m
4 Step Ups
4 Push Ups
Row 300m
8 Step Ups
8 Push Ups
Row 200m
12 Step Ups
12 Push Ups
Row 100m
16 Step Ups
16 Push Ups

HIGH SCHOOL:

STRENGTH:
Back Squat – 5’s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
*Use 90% of max as training weight
WOD:
For Time:
Row 400m
6 Step Ups
6 Push Ups
Row 300m
12 Step Ups
12 Push Ups
Row 200m
18 Step Ups
18 Push Ups
Row 100m
24 Step Ups
24 Push Ups

Saturday

ELEMENTARY:
SKILL:
Renegade Rows
WOD:
6 Minute AMRAP:
6 DB Shoulder Press
6 DB Renegade Rows
12 Lunges
Game: Rower Fish Game

MIDDLE:
SKILL:
Hang Snatch – 5’s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
*Use 90% of max as training weight
WOD:
5 Rounds:
10 Ball Slams
10 Hanging Knee Raises
10 DB Snatches
5 Cal Bike

TEENS:
STRENGTH:
Hang Snatch – 5’s
45% x 5, 55% x 5, 65% x 5, 75% x 5, 80% x 5+
*Use 90% of max as training weight
WOD:
5 Rounds:
10 Ball Slams
10 Hanging Knee Raises
10 DB Snatches
5 Cal Bike