Tuesday 10.23.18 XFit Juniors


Freeze exercise!
Coach calls out a move and everyone does-
when the music stops,
everyone freezes in whatever position they are in!
Have fun and see what goofy positions you can get people in!


Box jump for height


DB snatch
3x- deadlift- DB from floor to hip
3x- high pull- zip the weight up from your hip to your chin
3x- punch the sky with weight
Put it all together now- 3x slowly. 3x moderat speed. 3x at real time- Coach needs to walk the room and teach and cue the whole time!!
Practice- 7 x 2- (2 on each arm) very moderate jumps to no weight increases if need be.
Start light: 2.5lb plate, 5 lb plate, 7.5 lb DB, 10 DB, 12.5 DB, 15 lb if able to.


4 rounds
10 DB snatch- 5-12.5 (5 each arm)
10 box jumps
10 burpees