Youth Weightlifting and Youth CrossFit
Youth CrossFit Schedule
Tuesday & Wednesday 345-445 with Coach Tim
Youth Weightlifting
Monday, Thursday & Friday 345-445 with Coach Ed
9.10.2014
WEDNESDAY
Mighty Mites
Stretch
Warm Up – Farmers Carry
Skill – Squats
WOD – 5 Rounds for Time
10 Box Jumps
10 Wall Balls
10 Burpees
Game – Free Play
Top Dawgs
Warm Up – Go thru each FGB station twice – 20 seconds of work 20 seconds of rest
Conditioning – Fight Gone Bad
Three rounds for max Reps – 1 minute each round
Wall-ball, 20/14
Sumo deadlift high-pull 75/55
Box Jump, 20/14
Push-press, 75/55
Row (Calories)
**1 Minute rest**
Bonus Abs – 50 Ab Wheel
9.8.2014
MONDAY
Mighty Mites
Stretching
Warm Up – 2 min Box Jumps
2 Min Jump Rope
Focus/Skill – Dumb Bell Snatch
WOD – 6 Min AMRAP
10 DB Snatch
10 Box Jumps
Game – Musical Medicine Balls
Top Dawgs
Warm Up – 3 Rounds
200 Meters
10 Burpees
10 Lunges
Conditioning – Max Out
Maximum reps or best time in 1 set of each exercise
Pull up (kipping ok)
Ring Dips
Double Unders
400 m Run
500 m Row
L-Sit (2 x 45lb plates under feet )
Push Ups
Bonus:
Muscle Ups
9.6.2014
SATURDAY
Mighty Mites
Stretch
Warm Up – 400 Meter Medicine Ball Carry
Skill Double Unders
WOD – Annie
Top Dawgs
Warm Up –
2 Rounds
400 m run
20 wall ball 20/14
Strength –
Find Thruster 1 Rep Max
Conditioning –
For Time:
30 Thrusters 115/75
Bonus –
ANNIE – 10 minute time cap
50-40-30-20-10 Reps each of:
Double Unders
Sit ups
9.3.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 1 Minute Running Drills
Focus/Skill – Front Squat
WOD – 7 Min AMRAP
7 Ring Rows
7 Push Ups
7 Air Squats
Game – Free Play
Top Dawgs
Warm Up – Rowling – 6 Rounds
Speed – 6 x 200 Meter Sprints – Rest Approx 45 seconds
Conditioning – 8 Min AMRAP
3 Muscle Ups
4 Front Squats 155/115
Bonus Abs – Tabata Obliques
9.1.2014
HAPPY LABOR DAY – NO CLASSES TODAY
8.30.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Double Under Practice
WOD – 6 Min AMRAP
5 Box Jumps
5 Burpees
5 Kettle Bell Swings
Game – Rope Climbs
Top Dawgs
Strength – Back Squat (bottom chart)
5@40% 5@50% 3@60%
5@65% 5@75% Max @ 85%
Conditioning – 3 Rounds for Time
400 Meter Run
3 Wall Climbs
10 Ring Rows
20 Lunges w/front rack 95/65
Bonus Abs – 50 Ab Wheel
8.27.2014
NO CLASSES MONDAY, LABOR DAY
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 10 PVC Pass Thrus
100 Ft Bear Crawl
100 Ft Soldier Kicks
Focus/Skill – Power Cleans
WOD – 5 Min AMRAP
10 Push Ups
10 Air Squats
10 Power Cleans
Game – Musical Medicine Ball
Top Dawgs
Strength – 10 Min EMOM – 65% of 1RM
Clean
Power Clean
Hang Power Clean
Clean
Conditioning – 12 Min AMRAP
12 Push Ups
16 Kettle Bell or Dumbbell Snatch 53/35
20 Air Squats
Bonus Abs – 50 Supermans
8.25.2014
MONDAY
Mighty Mites
Stretch
Warm Up – Running Drills & 3 Min Jump Rope
Focus/Skill – Kettle Bell Swings
WOD – 6 Minutes
5 Kettle Bell Swings
5 Wall Balls
10 Jumping Lunges
Game – Ring Play
Top Dawgs
Warm Up – 3 Rounds
10 PVC Pass Thrus
10 PVC Overhead Squats
10 PVC Good Mornings
50 Ft Death March – light weight
Strength – Deadlifts (bottom Chart)
5@ 40%
5@50%
3@60%
5@65%
5@75%
Max Reps @85%
Conditioning – 4 Rounds 30 Seconds on 30 Seconds Rest
Wall Balls 20/14
Hang Power Clean 115/75
Kettle Bell Swings 53/35
Jumping Lunges
8.23.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Farmer’s Carry
Focus/Skill – Box Jumps
WOD –
2 Min Jump Rope followed by 5 Min AMRAP
10 Box Jumps
10 Burpees
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Burgener Warm Up
Strength – Snatch Technique to Load – 1RM
Conditioning – 2 –>4 Min AMRAPS
4 Box Jump Overs 24/20
4 Snatch (full) 95/65
Bonus Abs – 50 Weighted Sit Ups 45/25
8.20.14
WEDNESDAY
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Wall Balls
WOD – For Time
Row 500 Meters
25 Wall Balls 4/6#
20 5 M Shuttle Runs with Touch
Game – Free Play
Top Dawgs
Warm Up – 3 Rounds
10 Jumping Pull Ups
10 Jumping Dips
200 Meter Run
Strength – 5 x 3 Weighted Pull Ups & Dips
Conditioning – 2 Rounds
2 Min Max Wall Balls 20/14
2 Minute Rest
2 Min Max Row for Calories
2 Min Rest
2 Min Max 5 Meter Shuttle Run
2 Min Rest
Bonus – Thread the Needle 25 Each Side
8.16.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – 400 Meter Run/Walk with Medicine Ball
Focus/Skill – Double Unders – 3 Minute Practice
WOD – 7 Min AMRAP
7 Box Jumps
7 Burpees
7 Squats
7 Sit Ups
Game – Free Play!
Top Dawgs
Warm Up –
2 Rounds
200 Meter Run
10 PVC Pass Thrus
10 PVC Overhead Squats
15 Second Samson stretch – each side
Conditioning – 5–> 9 Minute AMRAPS – No Scheduled Breaks
1st AMRAP – 8 Thursters 95/65
8 Bar Facing Burpees
2nd AMRAP – 10 Power Cleans 95/65
20 Lateral Jumps over the bar
3rd AMRAP – 20 Wall Balls 20/14
10 Push Ups
4th AMRAP – 10 Shoulder to Overhead 95/65
20 Sit Ups
5th AMRAP – Row for Calories
8.13.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 4 Min Double Under Practice
Focus/Skill – Pull Up Progression
WOD – For Time – Mini Jackie
Row 500 Meters
25 Thrusters
15 Pull Ups
Game – Dodgeball
Top Dawgs
Warm Up – Rowling 5 Rounds
Strength – Deadlifts 5 x 7 @ 85% (top chart)
LEADERBOARD CHALLENGE
Conditioning – JACKIE – For Time
1000 Meter Row
50 Thrusters 45/33
30 Pull Ups
Bonus Abs – Bring Sally Flutter Kicks
8.11.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Running Drills – inside
Focus/Skill – Snatch
WOD – 7 Min AMRAP
10 Box Jumps or Step Ups
10 Burpees
10 Kettle Bell Swings
Game – Free Play on the Rings
Top Dawgs
Warm Up – Burgener Warm Up
Conditioning – Open 12.2
10 Min AMRAP
30 Snatch 75/45
30 Snatch 135/75
30 Snatch 165/100
Max Snatch 210/120
8.9.2014
SATURDAY
MIGHTY MITES
Stretching
Warm Up – Farmer’s Carry Around the Building with Coach Alex!
Focus/Skill – Pendlay Rows
WOD – 7 Min AMRAP
10 Push Ups
10 Sit Ups
10 Air Squats
Game – Free Play
TOP DAWGS
Warm Up – 800 Meter Run
Mobility Work –
5×7 Pendlay Rows
3×15 Back Ext.
The Chief
5 –> 3 Min AMRAP with 2 Minute Breaks
3 Power Cleans 135/95
6 Push Ups
9 Air Squats
**Restart each round at the beginning**
Bonus Abs – Tabata Jack knifes
8.6.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 3 Minute Double Under Practice
Focus/Skill – Good Mornings
WOD 5 Rounds for Time
5 Clean & Jerks
10 Double Unders
15 Air Squats
Game – DODGEBALL
Top Dawgs
Warm Up – 2 Rounds
400 Meter Run
10 Medicine Ball Cleans 20/14
10 Banded Good Mornings
Strength – 10 Min EMOM @ 65% of 1Rm
High Hang Clean
Hang Clean
Clean & Jerk
IMMEDIATELY FOLLOW WITH
5 –> 2 Min AMRAPS
10 Hang Power Clean & Jerks
Max Double Unders – for score
1 Minute Break
Bonus Abs – Tabata Kayakers 20/14
8.4.2014
MONDAY!!
Mighty Mites
Stretching
Warm Up – Running Drills
Focus/Skill – Death Marches
WOD – 6 Min AMRAP
5 Kettle Bell Swings
5 Burpees
10 Lunges (5 each leg)
Game – Rowing – The Fish Game!
Top Dawgs
Warm Up – Dynamic Bands & Death Marches (100 Feet)
Strength – Back Squat 6×3 @ 85%
Conditioning – 2 Rounds – 90 seconds work 45 seconds rest (set up like a Fight Gone Bad)
Kettle Bell Swings 53/35
Medicine Ball Cleans 20/14
Row for Calories
Burpees
Power Snatch 45/33
Bonus Abs – Tabata Sit Ups
8.2.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Running Drills
Skill – Jump Rope
WOD – 6 Minute AMRAP
10 Burpee Box Jumps
10 Kettle Bell Swings
Game – Free Play
Top Dawgs
Conditioning – Open 12.4
12 Min AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Muscle Ups
Bonus Abs – Skin the Cat (12 reps)
7.30.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – Ski Racer
Skill – Box Jumps
WOD – 6 Minutes
10 Burpee Box Jumps
10 Toes to Bar
Game – Musical Medicine Ball
Top Dawgs
Warm Up – Ski Racer
Strength – Back Squat 5 x 6 @ 80%
Conditioning – 3 – 6 Min AMRAPS
10 Squat Thrust Box Jumps 24/20
10 Toes to Bar
3 Minute Rest
Bonus Abs – 50 Windshield Wipers
7.28.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Farmers Carry Around the Building
Focus/Skill – Box Jumps
WOD – 7 Min AMRAP
50 Ft Bear Crawl
10 Squats
100 Ft Run
Game – Duck, Duck, Goose
Top Dawgs
Warm Up – 3 Rounds
100 Meter Run
50 Foot Bear Crawl
10 Squats
LEADER BOARD CHALLENGE
Conditioning – HELEN 3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings 53/35
12 Pull Ups
Bonus Abs – 50 Toes to Bar from the Ground
7.26.2014
SATURDAY
Mighty Mites
2 Minutes Stretching
Warm Up – 4 Minutes Jump Rope/Double Under Practice
Focus/Skill – Kettle Bell Swings
WOD – 7 Min AMRAP
10 Kettle Bell Swings (can use 3-8# weights)
10 Squats
10 Box Jumps
Game – Free Play
Top Dawgs
Strength – Overhead Squat
Build to Max, drop to 75% 3×5
Conditioning – For Time
1000 Meter Row
30 Power Snatch 95/63
20 Overhead Squats 95/63
10 Bar Facing Burpees
400 Meter Run
7.23.2014
WEDNESDAY
Mighty Mites
Stretching
Warm Up – 5 Rounds of 100 Foot Sprints
Focus/Skill – Overhead Squats
WOD – 6 min AMRAP
10 Overhead Squats
10 Burpees
Game – Dodgeball
Top Dawgs
Warm Up – 3 Rounds;
200 Meter Run
10 Overhead Squats (pvc or bar)
10 Samson Stretch 15 seconds each side
Strength – 10 Min EMOM @ 65%
Snatch
Snatch Balance
Snatch
Snatch Balance
Conditioning – 5 Rounds For Time
20 Kettle Bell Swings 53/35
30 Lunges
Bonus Abs – 25 Mermaids each Side
7.21.2014
MONDAY
Mighty Mites
Stretching
Warm Up – Box Jumps – 3 Minutes
Skill – Toes to Bar
WOD – 5 Min AMRAP
5 Clean & Jerks
7 Burpees
9 Air Squats
Game – Musical Medicine Ball
Top Dawgs
Strength – Clean & Jerk Technique to Load
Conditioning – 3 Rounds for Time
5 Full Clean & Jerks 155/115
10 Deadlifts 155/115
10 Toes To Bar
Bonus Abs – Tabata Flutter Kicks
7.19.2014
SATURDAY
Mighty Mites
Stretching
Warm Up – Farmers Carry Around the Building
Skill – Handstands and Forward Rolls
WOD – 7 Min AMRAP
5 Kettle Bell Swings
5 Box Jumps
5 Burpees
Game – Rope Climb Practice
Top Dawgs
Skill – Handstand Practice
Conditioning – 20 Min AMRAP
5 Meter Handstand walk – or 30 second handstand hold
100 Meter Run
50 Squats
Bonus Abs – Tabata Reverse L-Sits
CrossFit Kids San Ramon 
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