CrossFit Resurgence – Crossfit Teens
Strength
Push Jerk (5×5)
Between sets:
1:00 plank
OR
:30 HS hold
Metcon
Metcon (Time)
CASH IN: 200 jump rope
21-15-9
Wall balls
pull ups/ RR
Box Jumps
South Naperville Strength Coach Craig's Blog
Fitness and Life
Between sets:
1:00 plank
OR
:30 HS hold
CASH IN: 200 jump rope
21-15-9
Wall balls
pull ups/ RR
Box Jumps
200 m Run first then…
Coach led Running Drills:
Down and back (about 50 ft) of:
High knees
Butt Kickers
Slow walking lunges
Inch worms
Sprint to half way (25ft) then jog rest of way
Grape vine- switch direction coming back
etc…. Anything you as the coach wants to add… have fun with it!
Then…
2 rounds of movements in the WOD
5 KB swings
5 Pull ups
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Pullups
Goal: <12 minutes
Time Cap: 16 minutes
DO THIS SECOND
4 Rounds (Not For Time):
5 Strict Chin-Ups (palms facing you)
5 Strict Ring DIps
12 Barbell Curls (wide grip)
12 Barbell Skullcrushers (close grip)
* Rest 1-2 minutes between rounds
2 min bike
then..
2 rounds:
10 Ab mat situps
10 Wallballs
10 Ring Rows
10 EB Strict Press
10 Second EB Hold Overhead
EMOM 15 (Alternate):
1 Rope Climb (Levels below)
15 Tuck-Ups
20 Sec Handstand Hold
NOTES: Alternate between the three.
Rope Climb Levels: L1- 2 Rope Pulls, L2- 1 Rope Climb as high as possible, L3- 1 Legless rope climbs.
Handstand hold can be against the wall, or on knees on top of a box with hands on floor, or two dumbbells overhead, seated on the ground with legs straight out in front of you.
AMRAP 20:
12/10 Calories on Bike
12 Box Jumps (24/20)
12 Medball Cleans (20/14)
Goal: 5-6 Rounds
NOTES: This is a longer WOD, designed to be either fast-paced for people who aren’t in every day, OR can be slower and low intensity as an “active rest” day.
Box Jumps should be nice and controlled, standing all the way up at the top.
Med-ball cleans should focus on good hip drive, and moving around the ball. These should also be squat cleans, and they will burn!! Try to get through all 12 without dropping the ball.
200 m jog
then..
AMRAP 6
5 Burpees to a plate
5 Plate Ground to OH
5 empty bar Front Squats
*This is at a nice and easy pace, just keep moving for full 6 min
Tempo Front Squat
5 x 3
1-2-X-1 Tempo
Rest at least 2 min between sets
NOTES: The tempo is the important part, working on time under tension. This will help us build some strength and endurance for the legs and core, as well as working on better control at the bottom of the squat/clean.
This tempo is 1 second down – 2 second hold at bottom – explode up – 1 second hold at top.
Weight should be fairly light to stay focused on the pause, and being able to explode out of the bottom. The bottom should be more “”ass-to-grass”” than hovering at parallel. Keep the core as tight as possible!
Warmup to a good weight for three, then keep at that weight for all 5 sets. Probably won’t be more than 60-65% of most recent max.
Make sure that you are counting full seconds for the pause on the clock.
Death by..
Thrusters (95/65)
Min 1: 1 thruster
Min 2: 2 thrusters
Min 3: 3 thrusters
etc…
Goal: Get to minute 15 at least
NOTES: This is one of those workouts that starts out feeling like it’s nothing, and gets real quickly.
Thrusters come from the ground each minute, starting with 1, then 2, then 3, etc, until you either can’t get the reps in the minute, or you stop.
The reps do not have to be unbroken! Example, the round of 12 can be 7 and 5, as long as the work is finished within the minute. That being said, staying unbroken is the best option, because you want to rest before the next minute.
Between sets:
2 rope climbs
OR
2 wall walks
16 min AMRAP
5 Burpees
10 Goblet lunges
15 KB Swings