Crossfit Teens The Rock

06/15/2020

Hey Teen Family,
Here is at home workout # 8. Written warm up and YouTube video below.

This is a great one for teens to either do at home, or they can do at the track as the movements are all body weight. If they do it at home they can ride their bike instead of run, Coach Matt and I thought it would be a fun alternative to running. See the workout below and please reach out to me if you or your teens have any questions.

I was thinking of starting some live social distancing classes at a local park in Rockville Centre. I will be sending an e-mail out to the parents with more details. If you are interested, and you do not get an e-mail from me, please reach out to me and I can give you the information. [email protected]

Hope to see the teens real soon,
Coach Janice

Teen at home workout # 8

Warm up:
2x 5 mile bike or 300 meter run
5 inchworm push ups
10 cherry pickers
5 squat to stand

1x
20 jumping jacks
20 high knees
20 butt kicks
5 push ups
10 sit ups
15 air squats

Samson / elbow/ sprinter right side / then left side

Part 1. For Time;
1 mile bike or 600m run
21 push ups
21 sit ups
21 air squats75 mile bike or 450m run
15 push ups
15 sit ups
15 air squats5 mile bike or 300m run
9 push ups
9 sit ups
9 air squats

Part 2. Mobility - 3min
:30sec in each position
Cobra
Child’s pose
Down dog
Pigeon right side
Pigeon left side
Frog

https://youtu.be/-LCvNG1H0Ao

05/30/2020

Hello Teens Family,
Hope everyone is doing well? Here is our teen workout # 7. The YouTube link is attached so the teens can check it out before they do the work out. Any questions, please send me a message.
Enjoy
Coach Janice

Warm-up:

2x of…..
20 Jumping Jacks / High Knees / Butt Kicks

10 walking lunges
5 inchworm push ups

2x of
30sec of jump rope
3 burpees

Samson / elbow / sprinter / pigeon

Workout

Part I. 4 rounds of
40 double unders/ 80 singles / 40 line hops
200 meter run
10 burpees

Part II. Core
4 min of
:20sec on :10sec rest
sit ups

4 min of
10sec on :20sec rest
hollow hold

Strength and Conditioning workout for teens 12 - 17yrs old

05/14/2020

Hello Teens -
Here is at home workout # 6, this is a great one to save for a nice day as I have programmed running in the workout. YouTube video attached. Enjoy!!!
Coach Janice

Teens at Home Workout # 6

Warm-up:

Tabata of…… (20sec work 10sec rest) - 4x - 8 min
Jumping Jacks
Air Squats
Burpees
Step ups

Sumo —> Hips up/Hands on toes
Cobra —> Down Dog

200m run
5 goblet squats
5 box jumps / broad jumps

2 min rest, then begin.

Part I. 4 Rounds for time:
400m Run
10 Goblet Squats / 15 light weight gobble squat / 20 air Squats
15 Box Jumps / broad jumps

Part II. 3 rounds
1 min elbow plank (accumulating)
20 sit ups
1 min flutter kicks (accumulating)
* Steady pace

Strength and Conditioning workout for teens ages 12 - 17

05/07/2020

Hello Crossfit teens Team - Workout # 5 is up on YouTube. See below the details for the workout and watch the video for movement details. If you have any questions, please comment below or send me an e-mail [email protected]. Hope you are all doing well and enjoying the workouts.
Stay Strong
Stay Safe
Stay Home

Teen Workout # 5

Warm up: 6 min
30 seconds each of….
Jumping jacks
Shuttle run
Mountain climbers
Shuttle run
Squat thrust
Shuttle run
Push ups
Shuttle run
Air squats
Shuttle run
Slow burpees

Arm Circuit / 5 cherry pickers / Samson / Elbow / sprinter / pigeon

Workout
Part I. For Time:
200 meter run
Then…..
6 - 9 - 12
Double Dumbbell / kettlebell / odd object Deadlifts
Lateral Burpees over object

400 meter run
Then …….

12 - 9 - 6
Double Dumbbell / Kettlebell / Odd Object Deadlifts
Lateral Burpees over object

200 meter run

Part II. 5 min amrap Core Work
5 crunches
10 strict sit ups
15 kipping sit ups

Strength and Conditioning workouts for Teens 12 - 17yrs old

05/01/2020

Hey Team,
At home class # 4 is ready. YouTube video attached and below I have written up the entire warm up / workout. Any questions, please reach out to me in comments below or via e-mail [email protected].

Hope your teens are able to get these workouts in to keep them moving during our at home quarentine. Especially on a day like today, this is a great in home workout.
Take Care
Stay Strong
Stay Safe
Stay Home

Coach Janice

_________________________________________________________
Warm up:
2 rounds: 20 high knees
20 butt kicks
10 squats
5 inchworm push ups

2 rounds: 10 walking lunges
10 sit ups
5 burpees

Arm Circuit / 5 cherry pickers / Samson / Elbow / sprinter / pigeon

Workout

Part I. 10 rounds For Time:
20 jumping jacks / jump rope
15 sit ups
10 jumping lunges
5 push ups * focus on keeping hips / knees off the floor when you lower down from push up and when you push up to plank.

Part II. 10 min
Wall Walks for quality or max handstand holds
* try holding in position for as long as you can, then come down, rest and go up again. Keep core tight, head through when you are upside down.

Strength and Conditioning workouts for Teens - 12 - 17yrs old

04/26/2020

Hey Team,
Here is our Teens at Home workout # 3

Hope you were able to do the last two workouts. Since rain is perdicted the next couple of days, I planned this workout to be done inside or outside. I have attached the YouTube video with workout details.
Have fun!

Coach Janice

Warm up: 2 rounds - 4 min
Tabata: inchworm push ups
high knees
Squats
lateral hops

1min amrap:
8 jumping jacks
2 burpees

5 squat to stand / Arm Circuit

Workout

Part I. 5 rounds of
1:30 sec shuttle runs
20 Squats jump over an object
* For shuttle run, set up two cones or objects to run between, find a space in your home or outside that you can set up a good distance for the runs.




Part II. Alternating Tabata - 8 min
Wall sit
Hollow Rock hold / Hollow Tuck hold
:20 sec on :10sec rest

A strength and conditioning workout for teens - 12 - 17

04/24/2020

Good Morning Teens,
Here is the 2nd at home teen workout. YouTube link attached as well.

Enjoy, and let me know how you all liked it! Stay Strong, Stay Safe, Stay Home,
Coach Janice

Teens at Home workout # 2

Warm up:

2 rounds: 20 jumping jacks / high knees / butt kicks
5 inchworm push ups
10 lunges (5 each leg)
10 sit ups

2 rounds: 100m run
8 squats
4 burpees

Cobra / down dog / elbow to instep / sprinter

Workout

Part I. 3 rounds for time
400m run
20 burpees
50 sit ups

* if run is taking you longer than 2 min, shorten the distance for the workout. If unable to run you can sub out rowing or biking. Unable to run / row / bike = sub in 80 mountain climbers.

Part II. 3 Giant Sets - Body Armor

:30 seconds Bent Over Row Hold
:30 seconds Overhead Hold
1 min rest

* Focus on isometric hold. Choose a weight that is challenging, but allows for unbroken 30 second hold.
* You can use the same weight or increase over the 3 sets
* If you only have lighter weights available, lengthen out these holds to 45-60 seconds.
* If you have heavier weights available, shorten these holds to 15-20 seconds.
* No rest between each movement, but 1 minute rest between rounds.

Strength and Conditioning workout for teens ages 12 - 17.

04/17/2020

Hello Teens!! Welcome to our first at home workout!
Please watch attached video with a detailed explanation of the warm up and workout. If you have any questions please let me know. Have fun and let me know how you all do!!

Warm up - Tabata
20 sec work
10 sec rest
4x
Jumping jacks
Push ups
Air Squats
Sit Ups

Stretch -
5 squat to stand
Samson
Elbow
sprinter

Part 1 - 3 rounds for time:
60 singles / lateral jumps over object
20 step back lunges (body weight)
20 burpees
20 Goblet Squats / Air Squats

* Kettlebell, dumbbell, weighted backpack - whatever weight you pick should not compromise form on your squat.

Part 2 - EMOM 10
Odd: 40sec sit ups
Even: 40sec plank hold

Mobility
:30 sec each pose
Child post
Cobra
Down dog
Pigeon - 30sec each leg

CrossFit workout for pre-teens / teens