CrossFit Junior & Teens WODs Archives - RCF NuernbergRCF Nuernberg


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CrossFit Junior & Teens WODs

Warmup

Dot Drills
Wall walks
Kipping pullups
50m high knee/50m back pedal

 

Skill

DB Snatch

 

WOD

As many reps in 10 mins as you can of: 

5 Snatches, right arm DB
5 Snatches, left arm DB
chin over pull-up bar hold
5 Snatches, right arm DB
5 Snatches, left arm DB

Scored with total number of seconds pull-up hold – tie break number of rounds completed.

 

 

 

Warmup

Jumprope

 

WOD

10 min AMRAP

50m Farmer’s Carry (Strongman Bars) with weight
50m Run
7 Dips
2 Burpee over Uneven Bars

 

Game

Catch – 3 Squat penalty

 

WarmUp:

5:00
Bear crawl
5 perfect squats holding bottom 10sec
lunges
10 jumping jacks
broad jumps

 

Skill:
From Rack to Thruster 

 

WOD:
8:00 AMRAP
5 pullups
5-10 weighted thrusters, (dumbbells & barbell)
10 side-to-side ball hops

 

After-Burner:
Medball pushups

Warmup

Row & Animal Walks

 

Skills

Deadlift & HSPU

 

WOD

3 Rounds

Hand Stand Push-ups Practice

Row For Calories (20-20-10 Cal)

Airdyne Bicycle (20-15-10 Cal)

For teams of three, Airdyne is added & only one person practices hand-stands at a time

 

After-Burner

Hollow body holds

Warmup: 

Running Drills

 

Skill:

Kipping Pullup & Dips

 

WOD

For time:

Run, 800 m

15 Bar Muscle-ups
15 Pullups
15 Dips

 

Afterburner:

Dead Bugs

Warmup:

Doubleunders

 

Skill:

Handstand Pushups plus Thruster/Deadlift/KB swing review

 

Workout:

4 rounds for time of:

7 Pull-ups

7 Knees To Elbows

7 Handstand Push Ups

7 Dumbbell Thrusters

7 Burpees

7 Kettlebell Deadlifts

7 Kettlebell Swings

 

Afterburner:

seated Medball horizontal passes & leg shootouts

Warmup:  doubleunders

 

Skill:  Thrusters

 

Workout:

Every 1 min for 8 mins do:

5 Dumbbell Thrusters

3 Burpees

35 Single Unders

Rest 3 minutes THEN!

Every 1 min for 8 mins do:

5 Pull-ups

5 Box (Mat) Jumps

 

Afterburner:  L-sits with paralletts 

Skill:

KB Russian Swings

2 Rounds: 
250m Row
5 KB Russian Swings
10 Burpees
5 KB Russian Swings
250m Row

7 min Rest

Burner
Jane Fonda

Skill:
Thrusters & Toes to Bar

10 min AMRAP:
Running from station to station:
15 cal Row
15 Burpees,
15 Toes-to-bar
15 Medicine Ball Thrusters
16 Walking Lunges (with MedBall)

Challenge
AbMat Situp & Kettlebell Ab Touches

Skill:
Thrusters & Toes to Bar

10 min AMRAP:
Running from station to station:
15 cal Row
15 Burpees,
15 Toes-to-bar
15 Medicine Ball Thrusters
16 Walking Lunges (with MedBall)

Challenge
AbMat Situp & Kettlebell Ab Touches


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