To register for the “Saved by the Barbell For Kids” please visit
https://crossfit.com/foundation/crossfitforkids
2 Rounds
300m Run
20 Push-ups
20 Squats
3 rounds for max reps of:
1 Minute of Burpees
1 Minute of Wall Balls
1 Minute of Deadlifts (115#/75#)
1 Minute of Medicine Ball Sit-ups
1 Minute of Hang Power Cleans (115#/75#)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
10 Min running clock
8 – 10m shuttle runs (forward & backwards)
8 – Air Squats
8 – Inch Worms
8 – Jumpin Pull Ups
Run 400m ~ Rx+ – Sandbag Carry HAP
50 Wall Ball 20/14
40 Burpee Box Jump Overs
30 Goblet Squats 53/35
20 Air Assault Calorie
30 Goblet Squats
40 Burpee Box Jump Overs
50 Wall Balls
Run 400m Rx+ – Sandbag Carry HAP
Time cap 30 min
5 Min Air Assault Bike or Rower
3 Min Air Assault (stay over 300/225 rpm) or
3 Min Rower (stay over 900/650 pace)or
Run 800m (choose only one)
Then…..
100 Jumping Jacks
100 Single Unders
Spend ONLY 15 minutes
Build to a Heavy Triple
Note: Perform 1 Min of Max Russian Twist 20/14 between each set.
15 Min amrap
50-40-30-20-10
Double Unders
DB Push Press 50/35
10-20-30-40-50
Pull ups
DB Hang Clean & Jerks 50/45
Rx+ – 1-2-3-4-5 MU’s for the pull ups
*Use only one DB for the Push Press & Hang Clean & Jerks. Alternate sides every 5 Reps. Be sure and pause on the hang clean & jerks at the shoulders before going up. It’s not a snatch!!
Walk 300m
Row 400m
Barbell Warm Up
5 Good Mornings
5 Back Squat
5 Elbow rotations
5 Stiff legged Deadlift
5 Front Squats
Then Partner Carry 300m Alternating at anytime.
For time:
21 Deadlift 225/155
Run 400m
18 Deadlift
Run 400m
15 Deadlift
Run 400m
12 Deadlift
Run 400m
CrossFit mainsite Workout. Modify as needed.
If time allows.
3 RNFT
20 GHD Sit Ups
20 Alternating Pistol Squats
10 Backwards Overhead Toss w/ 20/10 Slamball (perform outside)
Come on in and work on your GOAT!! You don’t have to come in right at 9:30. We will be there until 11:30-12 noon cleaning the box. Please feel free to drop by anytime and get some work in.
