CrossFit Trento Kids

CrossFit Teens -12-17 anni. 1^ lezione gratis.
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WOD CF TN TEENS 03.03.2020
Warm up :
5 round of 5 OHS - 5 Pull up - 5 Burpees
Skill: Hang Power Sn**ch
WOD:
5 Round of:
15 American Swing
12 Hang Power Sn**ch
9 GHD Sit up / Bar Hanging
*CAP 15 min
Finisher: Amrap 5 Handstand push up

WOD CF TN TEENS 05.03.2020
Warm up:
50 Cal
Skill: Clean and jerk
WOD
AMRAP 15 of:
10 Cal
12 Knee to elbows
15 Clean and Jerks
Finisher: 5 min of Handstand walk work

WOD CF TN TEENS 06.03.2020
Warm up: Jog 800 mt then Burgner warm up
Skill: Sn**ch
WOD
AMARAP 12
24 DU
12 Front Squat
6 Sn**ch
Finisher: 5 min of BAR MU

WOD CF TEENS 18.02.2020
STRENGTH:
8 Round of 5 Thruster + 10" L Sit every 60"
METCON:
EMOM 16
10 Burpees Box Jump
10 Sumo Deadlift High Pull

WOD CF TEENS 20.02.2020
GYMNASTIC
EMOM alt:
30" Ring Row tempo 3" + 3" in top
30" HSPU Hold / Negative
METCON - OPEN 15.3 - AMRAP 14
7 MU
50 WallBall
100 DU

WOD CF TEENS 21.02.2020
WEIGHTLIFTING
1 Hang Power Sn**ch - Sn**ch + OHS 8 round every 90"
*every round 3 broad jump
METCON
TABATA Burpees pull up
TABATA Push Press
TABATA T2B
TABATA Row

WOD CF TEENS 11.02.2020
WEIGHTLIFTING:
EMOM 8: 1 Power Clean + 1 Clean + 1 Front Squat + 1 Jerk
CONDITIONING
AMRAP 5 x 3 rest 2 min btw round
10 Hang Power Clean
20 mt bear crawl
10 Broad jump

WOD CF TEENS 13.02.2020
GYMNASTIC:
EMOM 10 alt Hollow hold - Wall climb
CONDITIONING - AMRAP 14
10 Push Press DB one arm
Row 400 mt
10 Pull up
30 sec Plank

WOD CF TEENS 15.02.2020
AMAP 30
"CHIPPER"
30 HSPU
40 Deadlift
50 Cal
60 Swing

WOD CF TRENTO TEENS WEEK 03.02.2020 / 09.02.2020

WOD CF TEENS 04.02.2020
GYMNASTIC:
EMOM 12 alt
HS Hold (Tap) - Pistol Squat - Pull up (2" in top)
CONDITIONING:
DT 5 Round of
12 Deadlift - 9 Hang Power Clean - 6 Push Jerk

WOD CF TEENS 06.02.2020
STRENGTH:
EMOM 10 alt STRENGTH
Back Squat - GHD SitUp
CONDITIONING:
21-18-15-12-9-6-3
DB Sn**ch - Box Jump

WOD CF TEENS 07.02.2020
AMRAP 12
Cindy: 5 pull up - 10 Push Up - 15 Air squat
rest 3 min
AMRAP 9
5 Push Press - 10 Lunges - 15 Sit up
rest 3 min
AMRAP 6
5 Hang Power Sn**ch - 10 Burpees over the bar

WOD TEENS WEEK 28-30-31 / 01 / 2020

WOD CF TEENS 28.01.2020

A: EMOM10 alt

1. 20" Ring Top position + 20" Ring Bottom position

2. Deadlift

B: 4 Round for 1 minute on each exercise, for reps of:

push presses - sumo deadlift high pulls - wall-ball shots - cal

WOD CF TEENS 30.01.2020

W/Up: KB complex—7 reps of each for 3 rounds at a jogging pace of: KB deadlift, KB clean, KB front squat, KB push press.

Skill: Medicine ball clean

WOD: 7 rounds for time of:
7 medicine-ball cleans
7 slam balls 7 burpees
7 toes to bar

WOD CF TEENS 31.01.2020

W/Up: Jog 400 m, then 5 min. at a jogging pace of: agility ladder, box jumps, cone drills.

Skill: Hanging power clean.

WOD: AMRAP in 15 minutes of:

75 wall-ball shots
25 toes-to-bars
75 double-unders
25 hanging power cleans

Skill: Push-up work, then perform 3 max sets, resting as needed between sets.

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WOD CF TRENTO TEENS 21-23-24 GENNAIO 2020

WOD CF TEENS 21.01.2020

W/Up: 5 minutes at a jogging pace of: 5 wall squats, 10 m of high knees, 5 kettlebell goblet squats, 10 m of bear crawl.
Skill: Air squat.

WOD:
"Burgess"
For time
30 Pull up
30 Burpees
20 Pull up
20 Burpees
10 Pull up
10 Burpees

Skill: Handstand Hold (sec)- Double-unders (for time) 5-10-15-20-25-30-25-20-15-10-5
(these should be unbroken sets with a brief pause between sets).

WOD CF TEENS 23.01.2020

W/Up: 3-round mixed Tabata of: PVC overhead squats, hollow rocks, box jumps.
Skill: Overhead squat.

WOD:
4 rounds for time of:
500 m row
15 overhead squats

Skill: 3 sets for max reps of toes-to-bars

WOD CF TEENS 24.01.2020

W/Up: 3 rounds of: 10 push-ups, 10 wall-ball shots, 10 shuttle sprints.

Skill: Power Sn**ch

WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Power Sn**ch
high box jumps

Skill: Kipping and butterfly pull-up work. If technique is solid, get a max set.
If not, work on the pull-up progression.

WOD CF TEENS 14.01.20

WARM UP TABATA DU + TABATA BURPEES

STRENGTH: 6 FRONT SQUAT + 10/15 V UP X 4

WOD: 21-15-9 THRUSTER PULL UP

WOD CF TEENS 16.01.20

WARM UP: 10 AIR SQUAT - 10 LUNGES ALT - 10 DOWN UP X 3

EMOM 27 ALT 40" ON - 20" OFF

WALL BALL

BOX JUMP

AMERICAN SWING

WOD CF TEENS 17.01.20

WARM UP TABATA ROW

EMOM 8 OF 3 SPLIT JERK + 1 BROAD JUMP

WOD: 10-9-8 ECC... LUNGES DB + CLEAN AND JERK DB

CF TRENTO TEENS
WOD 12.11.19
WARM UP for 10 min
Person 1 ROW 400 M
Person 2:
10 Super Slow Squats
10 V up
10 DB Push Press
Skill:
WallBall
WOD:
125 Wallball For Time
3 Burpees at the end of every minute
FINISHER
5 min of Dip Ring