Please note our schedule changes as follows: Kids classes will be moved to Tuesdays and Thursdays @ 5:15-6:30 and Saturday morning @ 8:15-9:30. We are hoping parents will find the new schedule more convenient; there is a Spin class at the same time on Tues. & Thurs. evenings and a Fitness class on Saturday mornings. (The Tues. & Thurs. 4:30 Fitness class has been cancelled and removed from the fall schedule.) Don’t forget to sign up your CrossFit Kids and yourself for classes!!
A. Three sets of:
Supinated-Grip Barbell Rows x 8-10 reps @ 2111
Rest 45-60 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45-60 seconds
Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110
Rest 45-60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds
B. Three rounds for time of:
10 Strict Pull-Ups
30 Kettlebell Swings
Run 400 Meters
A. Weighted Pull-Ups:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
B. Three rounds for time of:
30 Kettlebell Swings (24/16 kg)
20 Pull-Ups
Run 400 Meters
A. Three sets for times of:
2 Legless Rope Climbs (15′)
6/4 Muscle-Ups
60-Foot Handstand Walk
Rest 2 minutes
B. Every 2 minutes, for 6 minutes (3 sets):
Behind the Neck Press in Split x 5 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Jump to Split x 2 reps @ 60-80% of 1-RM Jerk
C. Every 2 minutes, for 20 minutes (10 sets):
Split Jerk
*Sets 1-2 = 2 reps @ 70-80%
*Sets 3-4 = 2 reps @ 80-90%
*Sets 5-7 = 1 rep @ 90%
*Sets 8-10 = 1 rep @ 95+%
D. Every 2 minutes, for 6 minutes (3 sets):
Hang Clean + Clean + Jerk @ 60%
Followed by…
Every 2 minutes, for 16 minutes (8 sets):
Clean & Jerk
*Sets 1-5 = 2 reps @ 70-90% (building)
*Sets 6-8 = 1 rep @ 90%
Optional Additional Conditioning Session
Every 5 minutes, for 20 minutes (4 sets):
Run 400 meters
200-Foot Sandbag Carry (bear hug hold only, heavy!)
20/15 Strict Handstand Push-Ups