Thursday, 7 February 2019

CrossFit Kids for 10-15 year olds. Every Tuesday and Thursday at 415pm. Sign up here to join!


Part A:
In 15 minutes:
5 x complex
Rings complex:
3 Toes to Rings
3 Ring Muscle Ups
3 Ring Dips


Bar Complex:
3 Bar Muscle ups
5 C2B
3 Strict Pull-ups

1 Bar Muscle Ups
3 C2B
1 Strict Pull-ups

3 jumping pull-ups with :10 negative and :10 second hanging hold
3 C2B
3 Dips
3 Ring Rows

Part B:
EMOM 15 mins
Min 1 – 5 Bench Press (185/125)
Min 2 – 50 Double Unders
Min 3 – 10 TTB

C: 135/85 bench, 30 Double Unders, 6-10 TTB
M: 95/55 bench, 50 single unders or :30 second double under practice, 6-10 straight leg raise


The bar muscle up cycle was a HUGE hit at the end of last year. So we’re revisiting it and adding in a ring muscle up protocol for those interested in improving their ring muscle up work. This is training, so it’s an opportunity to practice the movement. Don’t fret about stringing everything together, but try and work towards incremental improvements each week.

As always, there’s options for those working towards their first pull-up, C2B, and bar muscle up.

Part B is a fun combination of movements to put together. Having done this EMOM multiple times recently, I can tell you it’s much sneakier than you think. And yes, you have to share benches and change your own weight.


Circuit Fit (630a/630p/730p)
Part A:

5 Rounds
12 Burpee Box Jump Overs
8 Pull Ups
6 Ring Dips
50 DU

Part B:
Mid line
EMOM 8 mins
10 Hollow Rocks
10 TTB
:10 Plank Hold
Rest in remaining time.