WOD

Teen Excel Class is a strength and conditioning program designed for both athletes and non-athletes ranging from ages 12-18. The program combines age-appropriate weightlifting and gymnastics with high-intensity training to deliver optimal fitness and performance. We will focus on teaching proper techniques so that we can optimize power and strength outputs. Teaching young people to move their bodies through space and then objects around their bodies is key to developing as an athlete or growing as a person. The program will be generalized, and not sports specific, but that does not take away from its validity. This will improve the athletic capabilities of any kid but also grow the fitness of a teen that is a non-athlete by teaching them to move and teaching them how to live a healthy lifestyle. I ran this program last year with a small private group and had a lot of success with each kid that I worked with. We partnered with the leading youth strength and conditioning programmer to help create our summer program this year. I’d like to open it up to more teens this year on a limited basis, see below for details. There is also a sample workout day at the bottom of this page as well as sign-ups!

Starts: Monday, June 14th.

Time: 12-14 year olds 10:30-12:00pm — 15-18 year olds 2:30-4:00pm

How many days: Class will be held Monday, Wednesday, Friday – every week until August 13th.

Cost: $115 for 10 class punch card (40 day expiration, w/ auto renew) – $300 for entire summer (prorated amount available on last month if needed)

Limit to 10 Kids in each session.

WARM-UP:

5:00 Foam Roll

5:00 Dynamic Warm-up

5:00 Banded Stretching

STRENGTH:

Deadlift
2 x 10
1 x AMAP (Rookie 7 x 3, JV 5 x 3)

ACCESSORY WORK Barbell Row
3 x 10

Max Strict Pull ups 2 x Max

WORKOUT:

5:00 RUNNING CLOCK

100M Run, then – Medicine Ball throw for distance, Sprint to ball
10 Tempo Air Squats (5-2-5-x)

3 SETS

10 Pallof Press
25-50 Barefoot Single Leg Pogos

MOBILITY

1:00 Pigeon stretch 1:00 Couch stretch 1:00 Lat smash

SIGN-UP:

10 CLASS PUNCH CARD

FULL SUMMER

BayWay CrossFit – Free Trial

Warm-up

Warm-up (No Measure)

3 SETS

10 PVC Pass Thru

10 Alt Groiner Stretch

10 Step Back Burpee

Into…

4 SETS*

5 Empty Barbell Strict Press

10 Inch Worms (No Push-Up)

20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

S2OH PROGRESSION:

– BB STRICT PRESS

– DIP, DRIVE

– PUSH PRESS

– DIP, DRIVE, DROP

– PUSH JERK

– DIP, DRIVE, SPLIT

– SPLIT JERK

Strength

Shoulder to Overhead (3-3-3-3*)

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

30 Box Jumps 24/20

40 Shoulder to Overhead

30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

RX: 115/75

RX+: 155/105
*Movement Adjustments*…-

— Strength — If overhead pressing is a no-go today, we can sub Bench Press with DBs or a Barbell, or DB or KB Floor Press.

– S2OH — Just like in the Strength, if we cannot press overhead today, we can sub DB Floor Press.

– Box Jumps — If jumping is not an option, we can sub Box Step Ups

Mobility WOD

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BayWay CrossFit – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

20/15 Cal Bike

15 Toes to Bar

10 Bar Muscle-Ups

(Score is Time)
GOAL: Fast and furious. How hard can you push the bike and keep up the cycle time on the gymnastics? The fittest will be pushing a sprint pace on the bike and potentially pushing unbroken on the TTB and BMU. Grip/Hand Care will be a factor in this workout. High friction on the bar with back to back movements. Learn how to manage your grip or manage your gear to make sure you don’t end up with chop meat hands. Can you finish sub 12?

B. NC60

Warm-up

Warm-up (No Measure)

FOR QUALITY

1:00 Row (EZ)

8 Hollow Rocks

4 Inch Worms

4/4 SA Ring Rows

:45 Row (Mod)

8 Hollow Rocks

6 Up-Downs

4/4 SA Ring Rows

:30 Row (EZ)

8 Hollow Rocks

6 Burpees

4/4 SA Ring Rows

Optional Skill Session

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict or Kipping RMU Transitions

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20

O – 20 Cal Row

E – 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7 Rower Hamstring Curl

7 Rower Pike-Ups

-Rest as needed b/t Sets-

(No Measure)

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C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

500m or 2:00 Row

into…

3 rounds:

15 Air Squat

15 Good Morning

15 Hollow Rock

Stretch:

Quads

Hips

Front Rack

Strength

Front Squat (3 x 5 – 2121 Tempo)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES:

15/12 Cal Row

:30 Plank Hold

10 Front Squat

10 Hang Power Clean

:30 Hollow Hold

RX: 75/55

RX+: 95/65

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

1:00 Run/Bike/Row/Up-Downs

10 Slam Ball (or Backpack) Deadlifts

:20 Hollow Hold

10 Air squats w/:02 pause in bottom

:30 Run/Bike/Row/Burpees

10 Alt. Lunges

:30 Jump Rope

10 Slam Balls (or Backpack Ground to Overhead)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run

20 Slam Balls

25 Air Squats

30 Step-Ups

35 Double Unders

40 Flutter Kicks

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Run — we can scale the distance by getting as far as possible in 2:00 each round

Slam Balls — athletes should be able to complete these unbroken- scale the volume or the load accordingly

Air Squats — this might be a high volume for some of the newer/more deconditioned athletes- scale the volume if needed

Step-Ups — athletes should be able to complete these unbroken- scale the volume or the load accordingly- we can always stick with bodyweight!

Double-Unders — for athletes not yet proficient with Double Unders, they can work on getting as many as possible in :30 each round

Flutter Kicks — These should take roughly :30-:40 per round- scale the volume if needed

*Movement Adjustments*…

Run — If athletes need to, you can bike, ski erg, or row in place of running.

Slam Balls — If an athlete cannot go overhead, they can perform slam ball deadlifts or burpees. If you are unable to squat down to deadlift the slam ball up, you can place the slam ball on an elevated surface, like a stack of plates or a box.

Air Squats — This is a great opportunity for you to work on squat mechanics. If you are air squat ninjas, make sure they are getting full range of motion down AND up. For those still working on their air squat, place a medicine ball underneath as a point of reference. If you tend to see loss of lumbar curvature in athletes, elevate the depth they need to travel, in order to maintain the curvature of their spine. Others may want to do their air squats in front of a wall and work on squat therapy!

Step-Ups — Increase or decrease the height; or perform lunges as an alternative.

Double-Unders — Scale to 100 single-unders or :30 of double-under practice.

Flutter Kicks — Athletes can hold a hollow position for these or lay on their backs, with hands under their glutes to support their back.

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

400m Run or 2:00 Cardio

20 Backpack Ground to Overhead

25 Air Squats

30 Backpack Alt. Lunges

35 Double-Unders or 70 Single-Unders

40 Flutter Kicks (1R + 1L = 1 Rep)

(Score is Rounds + Reps)

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

1 ROUND

200m Jog

25ft. Single Arm KB Front Rack Carry (Right)

25ft. Inch Worm w/Frog Jump

25ft. Single Arm KB Front Rack Carry (Left)

200m Jog

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Ski Erg, Row, Shuttle Runs, or Bike (Athlete’s Choice)

MIN 2 – :45 DBL KB Front Rack Hold

MIN 3 – :45 Max Up-Downs

(Score is Total Number of Up-Downs)
Options:

*Reps, Loading, Volume*…

Athlete Choice Cardio — athletes should be able to move for :50 each round- choose a movement and pace based on that!

DBL KB Front Rack Hold — athletes should be able to hold onto the weight for :45 for at least the first 3-4 rounds- scale the load accordingly

Up-Downs — athletes should choose a goal number of reps they can sustain throughout this workout

*Movement Adjustments*…

Athlete Choice Cardio — athletes can choose their movement here- you can switch up the movements each round or rotate through a couple if you need or can!

DBL KB Front Rack Hold — Use dumbbells here if needed or scale to a plank hold if needed

Up-Downs — Step back into the plank position, step forward

Workout – HOME

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :45 Cardio (Athlete’s Choice)

MIN 2 – :45 Backpack Front Rack Hold

MIN 3 – :45 MAX Up-Downs

(Score is Total Number of Up-Downs)

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

EMOM X 6 MINUTES

MIN 1- :50 Bike/Run/Row/Jumping Jacks

MIN 2- AMRAP: 6 Medicine ball front squats + 6 med. ball push presses to target

Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 16 MINUTES

6 Wall Balls

6 Jumping Pull-Ups

6 Sit-Ups

*P1 completes 2 rounds, while P2 bikes for max calories

(Score is Rounds + Reps)
Options:

*Reps, Loading, Volume*…

Wall Balls — athletes should be able to do 10-15 unbroken reps with the weigh they choose- scale the load accordingly

Jumping Pull-Ups — athletes should be able to move consistently throughout this workout- scale the volume or complexity of the movement if needed

Sit-Ups — athletes should be able to complete these unbroken throughout this workout- scale the volume or the load of the movement if needed

*Movement Adjustments*…

Wall Balls — Med. ball front squats or Med. Ball push press

Jumping Pull-Ups — Ring rows; if you’re working on kipping and can . do it.

Sit-Ups — we can sub Hollow Rocks if an athlete cannot flex you spine

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Backpack Thrusters

6 Backpack Bicep Curls

6 Sit-Ups

1:00 Run

(Score is Rounds + Reps)

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Row Feet on straps (or :30 Backpack Deadlifts)

10 Scap Push-Ups

:30 Row Arms & Hips only (or :30 Backpack Deadlifts)

25ft (:15) High Knees + 25ft (:15) Butt Kickers

:30 Row Arms + Hips + ½ slide in (or :30 Backpack Upright High Pulls)

20 Alt. Skaters

:30 Row *Full Strokes (or :30 Backpack Russian Swings)

Workout

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Cal Row

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Calories + Meters)
Options:

*Reps, Loading, Volume*…

2:00 may seem like a very long time while you’re in the middle of their swings or shuttle runs. If you are not able to continuously move for at least :30, we should consider decreasing the load or time frame of moving.

*Movement Adjustments*…

Row — If needed, athletes can use the ski erg or bike instead. Slam balls, Russian Swings, or Sumo Deadlift High Pulls are other options.

Shuttle Runs — Pick another machine if they are unable to run – ski erg or bike

Push-Ups — Challenge yourself to scale up or down their push-ups in a different way than how they normally do.

Plank — Athletes can go to their knees but only if they MUST, not because they want to. We can also turn these into side planks or weight planks.

Workout – HOME

Metcon (AMRAP – Reps)

3 SETS

2:00 Max Backpack Russian Swings

-Rest :30-

2:00 Max Shuttle Runs, 20m

-Rest 1:00-

(Score is Total Swings + Meters)

Optional Finisher

Metcon (No Measure)

3 SETS

10 Perfect Push-Ups

1:00 Plank

-Rest 1:00 b/t Sets-

(No Measure)

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike

5/5 DB Suitcase Deadlifts (or 10 Backpack Deadlifts)

10 DB (or Backpack) Strict Press (w/:03 pause overhead)

5 Broad Jumps

5 Bootstrappers

Strength

Metcon (Weight)

EMOM X 6 MINUTES

MIN 1 – 3 DB/BP Deadlifts + 3 DB/BP Hang Muscle Cleans + 3 DB/BP Push Press

MIN 2 – 5 Side Plank Rotations/Side

(Score is Weight)

Workout

Metcon (Time)

“DUMBBELL DT”

5 ROUNDS FOR TIME

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Press

12:00 Hard Cap

(Score is Time)
Options:

*Reps, Loading, Volume*…

Athletes should scale the DB weight so that they can finish each movement unbroken.  Whatever movement is their limiting factor, that is the weight they should choose for the whole workout.

*Movement Adjustments*…

Deadlifts — DB front squats can be substituted if cannot deadlift.

Hang Cleans — Slam balls, ring rows, or push ups can be scaled if cannot hang clean.

Push Press — Russian KB swings can be substituted if cannot go overhead.

Workout – HOME

Metcon (Time)

“BACKPACK DT”

5 ROUNDS FOR TIME

12 Backpack Deadlifts

9 Backpack Hang Power Cleans

6 Backpack Push Press

(Score is Time)

BayWay CrossFit – HOME

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Hollow Rocks

5 Supermans

5 Up-Downs

5 Jumping Air Squats*

5/5 Single Arm Upright Backpack High Pulls

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Box Jump Overs

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Ring Rows

(No Measure)
Opitons:

*Reps, Loading, Volume*…

Moderate to high volume between all movements, with a moderate time frame. If needed, decrease the number of reps so you are able to finish within :45-:50 each minute.

*Movement Adjustments*…

Burpee Box Jump Overs — you should scale the number to allow for completion in under 50 seconds.  Up-downs and box step overs are okay for athletes who are heavily deconditioned.

Hollow Rocks — Scale the number of reps to something athletes can complete unbroken, and in under 40 seconds.

Ring Rows — Scale the difficulty on the ring rows to allow for an unbroken set of 15 each minute.  This will be the station where you should have a longer rest period within the minute.  If cannot ring row, can substitute push ups instead.

Workout – HOME

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10 Burpee Tuck Jumps

MIN 2 – 20 Hollow Rocks

MIN 3 – 15 Backpack Bent Over Rows

(No Measure)