Kids Class 190509

Graham Creek house, Gulf Shores CrossFit – CrossFit Kids

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Warm-up

PVC stretch

Leg swings

Calf Stretch

100 m jog

Butt kicks

High knees

High Kicks

Spiderman

Cartwheels

Skill

Air Squat

Metcon

Metcon (AMRAP – Rounds)

10 min AMRAP

20 squats

20 sit ups

20 side to side hops

50 m run

190508

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

EMOM 3

1. 5×40%

2. 5×50%

3. 3×60%

E2MOM 6

1. 5×65%

2. 5×75%

3. +5×85%

*ADD +10lbs TO WORKING MAX*REMINDER THAT THIS IS BASED OF YOUR WORKING MAX WHICH IS 90% OFF OF YOUR TRUE 1RM

Hang Power Clean

5×5 @60%

*work on cycle rate

Metcon

Metcon (Time)

4 rounds

16 Goblet Squats

25′ Overhead Walking Lunge

32 DU

25′ Overhead Walking Lunge

Fitness/Performance- 50/35

190506

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

EMOM 3

1. 5×40%

2. 5×50%

3. 3×60%

E2MOM 6

1. 5×65%

2. 5×75%

3. +5×85%

**we will continually progress on squat and press cycle. Take 90% of your most recent 1rm and add 10lbs for you max to work off.

I.E.- If my max is 200. 90% is 180 and I will add 10lbs this week so 190# is what I work off.

Metcon

Metcon (Time)

2 Rounds

400m Run

18 Front Squats

15 Pull Ups

Fitness: 135/95

Performance: 155/105 and C2B Pull Ups

Accessory

3 sets

Alternating Hammer Curls x24ttl

Jefferson Curls w/2 DBs x10

DB Power Clean (UB) x20

190503

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Clean and Jerk

3-2-2-1-1-1

Enter tripple here and heaviest single down on next

Clean and Jerk

3-2-2-1-1-1

Work to heavies for each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

21 Cal Row

15 Box Step Ups

9 DB STO

Performance/Fitness- 35/20

Accessory

3 sets

V-Ups x10

Barbell Roll Outs x12

Arch Holds xMAX

190502

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

Pull Up Practice

Level 1

10 Spotted Pull Ups

Level 2

Find a 3RM Weighted Pull Up

Metcon

Metcon (Time)

400m Run

25 T2B

400m Run

50 Pull Ups

400m Run

25 T2B

400m Run

Scale =

35 KTE

60 Ring Rows

35 KTE

Mobility

190501

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Deload Week

5@40%

5@50%

5@60%

**AMRAP-2 floor press w/ DBs after each set 50/35

Metcon

Metcon (Time)

“DEUCES”

In 8 minutes find a 2RM Touch and Go Squat Snatch. 30 Double Under buy in before each attempt.

IMMEDIATELY INTO:

Metcon (Time)

For Time:

100 Unbroken OH Squats

Performance/Fitness- 45/35

*30 Double Under Penalty if bar is put down

*Resting bar on back, front rack, or hang position is not allowed. Bar MUST stay overhead

Snatch

Accessory

3 sets

DB Curls x20

Barbell Curls x10

Hollow Rocks x20

190430

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Shoulder Press

Deload Week

5@40%

5@50%

5@60%

**5-7 muscle cleans w/same weight after each set

Metcon

Metcon (Time)

20-15-10

Power Cleans

HSPU

Performance- 185/125 and strict

Fitness- 135/95

**scale HSPU with mats for less depth or pike box SHSPU

Accessory

3 sets

DB Arnold Press x10

DB Lateral Raises x10

Tuck Crunches x15

190426

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Front Squat

Heavy Double

Gymnastics

Pull Up Practice

Level 1

10 Pull Ups Negatives. Break up reps. AS SLOW AS POSSIBLE. Spotter if needed

Level 2 and 3

10 Weighted Pull Ups Negatives

(5-7s negatives)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

190425

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Gymnastics

Handstand Practice

Level 1

Accumulate 3min in a handstand box variation

Level 2

Accumulate 3 minutes in a handstand hold against wall

Level 3&4

Accumulate 3 minutes in a free handstand hold or a mix of free stand and wall facing hold

Accessory

3 rounds

10 barbell curls

20 DB hammer curls

Accumulate 1:00 per side plank

10 Mcgill Curl Ups w/pause

10ea bird dogs

Metcon

6k row

w/ partner rotation

Partner A rows while partner B jogs 200m. Focus on breathing and letting body relax

190424

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

EMOM

5@40%

5 @50%

3 @60%

E:90s

(use 90% of your max for working percents)

5 @75%

3 @85%

1 @90-95%

Clean Complex

1 Clean + 1 FS + 2 Jerks (split or power)

Build to a heavy complex

then..

3 sets @70-75% of your heavy single

Metcon

Metcon (Time)

21-15-9

SDLHP

WB

Fitness/Performance-

75/55

**SPRINT!!