1/19/2021 Elementary: Warm up: Farmers vs. Lumberjacks Skill: Air squats/KB Deadlifts Workout: AMRAP (Time will be decided based on class size/time) 20 jump ropes 10 air squats 5 KB deadlifts Game: Pizza Box Game Teens: Skill: Overhead Squat w/ 3 sec. pause at bottom Workout:
1/16/2021 Elementary: Skill: Jumping pull ups/Pull ups/Holds (Choose your ability level) Push ups (box or floor) Workout: **Work your way across room (push ups under one rig, sit ups in middle, jumping pull ups on other rig–rearrange if needed based on number of kids) 5:00-8:00 AMRAP (base time on class
Elementary Warm Clean out the Yard Skill Reverse OH Lunge (“pressed to the sky” – loaded or unloaded) Work 4 Burpee & Jump over your med ball 5 Medball Front Squat 6 Reverse OH lunge (loaded or unloaded) 7:00 AMRAP Game Bear Crawl Ball Played the same as clean out
Elementary Warm Musical Medicine Balls Skill Box Push-Ups Ring Rows Work 7 Ball Slam 6 Ring Row 5 Box Push-Up 6:00 AMRAP Game Pizza Boxes or Open Gym Teens Warm General Body Jog :20 Rest :10 Backpedal :20 Rest :10 Side Shuffle (switch directions at :10) :20 Rest :10 Carioca
Elementary Warm Burpee Basketball Skill Medball Deadlift Jump The Tower Work 7 Medball Deadlift 6 Sit-ups 5 Burpees Game Cone Blaster Teens Warm :45 Bike/Ski 10 squats 10 empty bar press :30 Bike/Ski 5 handwalk/opposite toe touch/hand leg raise Lat stretch x 3 ea Elbow to instep x 3 ea
Elementary Warm Squat Buckets Skill DB Push Press Work 5 push press 5 MB Squat 5 Jump Rope 5:00 AMRAP Game Dodge Ball Switch Teens Skill 2 Position Snatch 1 hang + 1 floor Work 10 Toes to Bar 10 DB Snatch 10 Shoulder to Overhead 10 Front Squat 10
Elementary Warm Sharks and Minnows Ball Tag Skill DB Cleans Work 5 DB Cleans, then Obstacle Course 8:00 AMRAP Game CrossFit Kickball Teens Warm Rowling Work 12 Days of Christmas 1 Wall Walk 2 Rower over Burpees 3 KB Deadlift 4 Slam Ball Thruster 5 KB Swings 6 Sit-Ups 7
Elementary Warm Ball Tag Skill Box Step-Ups Work 2 Burpees 4 Box Step-Ups 6 Sit-ups 7:00 AMRAP Game Sharks vs Minnows Teens Strength Front Squat 5×5 Work Minute 1 1 burpee Minute 2 1 Box Jump Minute 3 2 Burpees Minute 4 2 Box Jumps etc…until you can’t complete the
Elementary Warm Clean out the Yard Skill Plank Row MB Press Work 2 MB Press 4 Laying knee tucks 6 Plank DB Rows 6:00 AMRAP Game Clean out the yard Soccer Style! Teens Work 50 Cal Row/Bike 40 Toes to Bar/Hanging Knee Raises 30 Wall Ball 20 DB Clean 10
Elementary Warm Clean out the yard Skill Bar skills DB Rows Work 2 Bar Muscle Ups 4 DB Rows 6 Box overs Game Clean out the yard soccer style Teens Row warm-Up and general & bar warm-up Strength Squat Clean and Jerk x 1 and add weight as successful Work
Elementary Warm Plank Ball Skill DB Snatch/MB Squat Work DB Snatch/MB Front Squat Game Pizza Boxes Teens Skill DB Snatch/MB Reverse Lunge Work 10 Min AMRAP 6 Alt DB Snatch 10 MB Reverse Lunge
Elementary Warm Pizza Boxes Skill KB DL MB Dip and Press Work 3 KB DL 3 MB Dip and Press 3 Jumps and Lands Game Sharks and Minnows Teens Warm Skill BackSquat 5×5 Work 1 Min AMRAP 5 DB Squat 5 Burpee :30 Rest 1:00 AMRAP 15 DB/KB Swings 5
Elementary Warm Pyramid Skill Medicine Ball Cleans Work 1:00 5 Medicine Ball Cleans, burpees with remaining time 1:00 Rest 5 Rounds Game Goal!!! Teens Warm Bike 1:00 Air Squat x 10 Bike :45 barbell front squat x 5 Bike :30 Inchworm x 3 lunge/reach/elbow to instep x 3 ea Bike
Elementary Farmers and lumberjacks Teens Broad and General Warm-up Teens Skill BackSquat 5×5 Work 1 Min AMRAP 5 Squat 5 Burpee :30 Rest 1:00 AMRAP 15 DB/KB Swings 5 DB Squats :30 Rest 1:00 AMRAP 5 Sit-ups 5 Push-ups :30 Rest 2/3 Rounds for Reps Game CrossFit Baseball
Elementary Warm Squat Buckets Skill Bar wars/Bar Push-Ups Work Tabata 4x Through Box Jumps Ball Slams Jumping Pull-Ups/Ring Rows Rest Game Clean out the Yard Bear Crawl/Crab Style Teens Warm Skill Unbroken DB Snatch x 5 ea 3-4 rounds Work Tabata 8 rounds Box Jumps, Ball Slams,Pull-ups/Ring Rows, Rest
Elementary Warm Hydro Shuffle/Red light/Green light Work 1 Wall Walk 5 MB Thruster 10 Shoulder Taps Game Pizza Boxes Teens Warm Rowling & General Warm-Up Skill Bear Complex Work 5 Cal Row 10 burpees Plate Raises 3:00 Cap, Rest 2:00 20:00 AMRAP
Elementary Warm Red light/Green Light Work 3 rounds of Kelly Brown-ish: 100 M Run 10 Box Jumps 10 MBDeadlift 10 Wall Balls Game Elevated Cone Blaster Teens Warm Hydro Shuffle Barbell RDL, FS, Press, BS Lat stretch Elbow to Instep Lateral lunge Ball Slam Skill Hang Power Clean Work Kelly
Elementary Warm Pizza Boxes Skill DB Front Squat Rope Climbs Work 7:00 AMRAP 7 DB Front Squats 1 Rope ascent/seated climb Game CrossFit Kickball Teens Warm Row 1:00 Alternating forward lunge x 10 Row :45 Alternating lateral lunge x 8 Row :30 Squat stretch/Toe grab Elbow to instep x 2
See you all back on the 10th!
All we need is your name and email and we’ll give you the details on free class.
