Teens


CrossFit Simsbury – Teens

Back Squat (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 11

row 300m

10 box jumps

10 jumping pull ups

Wednesday 7/1


CrossFit Simsbury – CrossFit

Pick new GOALS! 3 months to accomplish 3 goals!

Weightlifting

Push Press (Work up to a heavy triple)

Metcon

Metcon (Time)

100 Hang Power Cleans 135/95

Any time you break, 10 Toes to Bar
———————

L2:

95/65

2 Toes to Bar

L1:

65/35

10 Knees to Hips

Cash Out

Metcon (AMRAP – Reps)

2 rounds For Max Situps

0:00 to 1:00 extended plank

1:00 to 1:40 max situps

1:40 to 2:00 rest

Wed 7/1 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

10 Bent Over Row (with bar)

10 Bar GM’s

10 Squat Jumps with bar

10 Walking Lunges with bar

X2

Skill – Rower, setting a pace boat.

Metcon

Metcon (AMRAP – Rounds)

20min AMRAP

300m Row – Pick a SPM rate that allows you to keep good form and stick with it

1min Rest

300m Row with pace boat that challenges you to keep up

1min Rest

Wed 7/1 Oly Class


CrossFit Simsbury – Oly Lift

Warm-up

(No Measure)

10m Bear Walk

10 BP Squats

10m Lunge w/ Twist

10 PVC OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

CORE WORK!

12min AMRAP:

5 Alternating TGU’s (5 EACH side)

10 Bar GM’s

15 Side Hip Raises (15 EACH side)

20 Situps

Weightlifting

Snatch Grip Deadlift ( Work up to a heavy set of 5)

Teens


CrossFit Simsbury – Teens

Shoulder Press (5-5-5-5-5-5)

Done as an EOMOM 12

Metcon (Weight)

EMOM

1 – 10 burpee tuck jump

2 – 40m OH Farmer carry (KB)

3 – 10 vertical ring rows

4 – 1 hill sprint

Kids


CrossFit Simsbury – Kids

Shoulder Press (5-5-5-5)

Metcon (Weight)

EMOM 6

1 – 7 burpee jump to ring

2 – 40 m farmer carry (KB)

Tuesday 6/30


CrossFit Simsbury – CrossFit

Last day for the GOALS board! Start thinking of new ones!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Laps

12 Strict HSPU

50 Double Unders
———————

L2:

2 Laps

12 Scaled or kipping HSPU

25 DU

L1:

2 Laps (or row 300m)

12 Box or ground HSPU

150 Single Unders

Cash Out

100 Russian Twists with med ball

Rx – 20/16

Tuesday 6/30 Endurance


CrossFit Simsbury – Endurance

Warm-up

(No Measure)

40m Backward / Forward Sprints

40m Side Shuffle

40m Skip to Explode

40m High Knees

Skill Work – A’s, B’s, C’s Running form drill

Metcon

Metcon (AMRAP – Rounds)

15min AMRAP

100 Single Unders

50m Butt Kicks

50m High Knees

1 Lap

Teens


CrossFit Simsbury – Teens

Clean and Jerk

Work up to a heavy single

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

5 CnJ

10 air squats

15 TTB

kids


CrossFit Simsbury – Kids

Clean (3.3.3.3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Wall Balls

5 Cleans

1 Wall Walk