Kids Class 181113

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

300 m Row

2 rounds Tabata

-dead hang

-hollow holds

-superman

-plank

10 basic dot drills

Basic dot drill challenge

Skill

Forward Rolls

Metcon

4 Rounds for Time (10 min Time Cap)

250 m Row

20 Mountain Climbers

15 Sit ups

10 Burpees

Game

Farmers and lumberjacks

181109

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

4 @60%

3 @70%

2 @80%

1 @90%

Metcon

Grip n Rip (AMRAP – Reps)

9min Amrap

5 TTB

4 CTB

4 DL

3 Hang Squat Snatch

2 OHS

Rest 1:00

5min Amrap

5 Sumo DL High Pull

5 Thrusters

Performance- 115/80

Fitness- 95/65

CTB scale-4 strict banded ctb/ 6 pull ups/8 ring rows

181108

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Accessory

10min DU work with coach

Weightlifting

Strict Press

Find a weight that is 7RPE for 5 reps and perform 5×5.

Not a 5rm!

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds

4minutes on/1minute rest

60 du (90 single scale)

200m run

AMRAP Rounds of

3 DB DL

3 Double DB Ground to Overhead

3 Double DB Press

Fitness- 35/20

Performance- 50/35

Kids Class 181107

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC warm-up

Burpee Broad Jumps

Walking Lunges

Frankenstein

Spiderman

2x:

5 squats with 3 sec hold

5 donkey kicks or 3 Wall Walks

5 sec dead hang

5 partner plank high 5’s

Skill

Push-ups

Box Jumps

Metcon

9 min EMOM

Box Jumps

Push Ups

Handstand Hold or Wall walk Hold

Squats

REST

Box Jumps

Push ups

Handstand Hold or Wall walk Hold

Squats

181107

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

8 @65%

6 @70% x3 sets

Clean Pull (3×5 @90-105% of clean)

2 Hang Cleans + 3 Jerks

Build to a heavy complex
Then–

3×2 Hang C&J @80% of the complex.

**Log your best complex weight in

Accessory

3 sets

10 ea leg double KB step ups

20 Banded Face Pulls w/slight pause

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

Tuesday 11/6/18

Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC Stretches

High Kicks

Butt Kicks

High Knees

Spiderman

Bear Crawl

Skill

Air Squat and Abmat Sit up

Metcon

4 min AMRAP

10 Air Squat

10 ABmat sit up

100 m Run

2 min Rest

Repeat

Game

Pizza Delievery Game

Stretching

181106

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Accessory

3 rounds

5ea arm seated overhead DB or KB press

**:03 tempo down

10 front raise (use 2.5 or 5lb plates for these 10s)

10 side raises

10 Rear delt raises

3 rounds

50′ double overhead carry using DBs or KBs

10 Crossover Symmetry Ys

10 Crossover Symmetry 90/90 rotation to press

10 Crossover Symmetry Ts

**divide up and/or partner up and start in different locations

Metcon

Triangle of Trials

5 rounds of

1minute of each for max calories:

Row

Ski

Bike

**Start at different locations and you will have :10 to transiton from one to the next followed by 2minutes of rest after you have completed all three stations

Triangle of Trials (Calories)

Triangle of Trials

5 rounds of

1minute of each for max calories:

Row

Ski

Bike

**Start at different locations and you will have :10 to transiton from one to the next followed by 2minutes of rest after you have completed all three stations

181105

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

4 x 2sets @60%

3 @ 70%

2 @80%

1 @90%

Snatch (5x 2)

Every :90

*not touch n go

Metcon

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

8 cal row

12 KB swings

16 KB sumo DL high pull

Performance 72/53

Fitness 53/35

Accessory

2x max effort plank or weighted plank

181102

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

5 @60%

4 @70%

3 @80%

2 @85%

Hang Clean (Build To a Heavy Double)

Metcon

Double Grace (Time)

60 Clean and Jerks For Time

Performance and Fitness- 135/95

Accessory

Back Rack Bulgarian Split Squat

3 x 8 total. (4each leg before switching)

Metcon (No Measure)

3 sets

20 banded face pull

10ea single arm DB row

181101

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (Time)

3 rounds

8 CTB

200m Run

8 TTB

Directly Into

3 rounds

8 CTB

400m Row

8 TTB

-CTB scale is 12 pull ups or 15 banded strict pull ups. Go for CTB ROM, build the strength

*Staggered start if needed

Gymnastics

Gymnastics EMOM 181001

EMOM 12

1. 10-15 Arch Hollow Kips on Bar

2. 6-12 False Grip Ring Row to Hips

3. :30 max effort Standing banded lat pull down

4. :20-:50 Handstand Hold (8RPE feel)

Score is 1 for complete and 0 for not

Accessory Work

4 sets

8 weighted hyperextensions

16 cossack squats with bar on back

10ea empty bar step ups (slow and maintain knee tracking over toe)