CrossFit Teens Competitive

CrossFit Tuusula – CrossFit Teens Competitive

Warm-up

2 x

400 m row

6+6 1- legged deadlifts

6 shoulder presses

6 front squats

6 push presses

6 wall squats

Use empty barbell for the WU

Weightlifting

powerclean + squat clean + front squat + push jerk (4 x 3+4+7+7)

4 x 3 squat clean + 4 power clean + 7 front squat + 7 push jerk
Aim to do the whole set unbroken with as heavy weight as possible. At least, use the same weight as last week!

2min rest between the sets

Power Snatch (5 x 2 power snatch)

5 sets of 3 every 2 min. Use the same semi light weight for each set (60-65%)

Focus on technique.

Front Squat (1 x 4)

Find your 4 RM front squat of the day in 10 min time window.

Front Squat (2 x 10 )

Use 70% of the 3 RM

Sumo Deadlift (3 x 10 )

You choose the weight

Tempo toes to bar (3 x 5 )

Play with toes to bars:

Eg. 5 sets of 3, halting on 90 degrees on the way up and down.