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Junior Open Workout 17.5

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WoD 17.5 Standards and Score Card

Teen (13-14)

10 rounds for time of the following movements:
9 thrusters
35 double-unders

Time cap: 20 minutes

Rx: 45#/35#
Scaled: 35#/25#, 70 single-unders

Youth (10-12)

10 rounds for time of the following movements:
9 thrusters
35 double-unders

Time cap: 20 minutes

Rx: 35#/25#
Scaled: 15# bar, 70 single-unders

Youth (7-9)

7 rounds for time of the following movements:
9 thrusters
35 single-unders

Time cap: 12 minutes

Rx: 15# bar
Scaled: 5-6# weighted PVC or comparable bar

Junior Open Workout 17.4

Brought to you by Mute Sports Equipment, jump ropes for everyone.

WoD 17.4 Standards and Score Card

Teen (13-14)

Complete as many rounds and reps as possible (AMRAP) in 13 minutes of:
55 deadlifts
55 wall ball shots
55 calorie row
55 handstand push-ups

Rx: Boys 105# barbell, 14# wall ball to 9ft
Girls 75# barbell, 10# wall ball to 9 ft
Scaled: Boys 75# barbell, 14# wall ball to 8ft, hand release push-ups
Girls 55# barbell, 10# wall ball to 8ft, hand release push-ups

Youth (10-12)

Complete as many rounds and reps as possible (AMRAP) in 13 minutes of:
44 deadlifts
44 wall ball shots
44 calorie row
44 handstand push-ups

Rx: 45# barbell, 10# wall ball to 8ft
Scaled: 35# barbell, 6-8# wall ball to 8ft, hand release push-ups

Youth (7-9)

Complete as many rounds and reps as possible (AMRAP) in 10 minutes of:
33 kettlebell deadlifts
33 wall ball shots
33 calorie row
33 hand release push-ups

Rx: .5pd/18lb/8kg kettlebell, 6lb wall ball to 7ft mark
Scaled: .5pd/18lb/8kg kettlebell, 6lb wall ball to height of athlete’s fingertips on the wall (see standards for exact specifications)

Junior Open Workout 17.3

WoD 17.3 Standards and Score Card

Teen (13-14)

Complete as many rounds and reps as possible
Prior to 8:00, complete:
3 rounds of:
6 chin over bar pull-ups
6 snatches (45/35 lb.)
Then, 3 rounds of:
7 chin over bar pull-ups
5 snatches (45/35 lb.)
*Prior to 12:00, 3 rounds of:
8 chin over bar pull-ups
4 snatches (55/45 lb.)
*Prior to 16:00, 3 rounds of:
9 chin over bar pull-ups
3 snatches (65/55 lb.)

Rx: as noted above
Scaled: jumping chin over bar pull-ups/hang snatches with 15lb bar

Youth (10-12)

Complete as many rounds and reps as possible Prior to 8:00, complete:
3 rounds of:
6 chin over bar pull-ups
6 hang snatches (15 lb.)
Then, 3 rounds of:
7 chin over bar pull-ups
5 hang snatches (15 lb.)
*Prior to 12:00, 3 rounds of:
8 chin over bar pull-ups
4 hang snatches (15 lb.)
*Prior to 16:00, 3 rounds of:
9 chin over bar pull-ups
3 hang snatches (15 lb.)

Rx: as noted above
Scaled: jumping chin over bar pull-ups/weighted PVC 5-6lbs

*If all reps are completed, time cap extends by 4’.

Youth (7-9)

Complete as many rounds and reps as possible in 10 minutes:
6 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)
9 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)
12 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)
15 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)
18 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)
21 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)
24 chin over bar pull-ups
6 hang snatches (weighted PVC 5-6 lb.)

Rx: as noted above
Scaled: jumping chin over bar pull-ups

Junior Open Workout 17.2

WoD 17.2 Standards and Score Card

Teen (13-14)

Complete as many rounds and reps as possible in 12 minutes:
2 rounds of
50ft weighted walking lunges
16 toes to bar
8 dumbbell power cleans
2 rounds of
50ft weighted walking lunges
16 chest to bar pull-ups
8 dumbbell power cleans
Repeat

Youth (10-12)

Complete as many rounds and reps as possible in 12 minutes:
2 rounds of
50ft weighted walking lunges
16 knee raises
8 dumbbell power cleans
2 rounds of
50ft weighted walking lunges
16 pull-ups
8 dumbbell power cleans
Repeat

Youth (7-9)

Complete as many rounds and reps as possible in 12 minutes:
2 rounds of
50ft weighted walking lunges
12 knee raises
6 dumbbell hang cleans
2 rounds of
50ft weighted walking lunges
12 jumping pull-ups
6 dumbbell hang cleans
Repeat

Junior Open Workout 17.1

WoD 17.1 Standards and Score Card

Youth(10-12) and Teens(13-14)

Perform the following movements for time
Time Cap is 20 minutes
10 snatches
15 burpee box jump overs
20 snatches
15 burpee box jump overs
30 snatches
15 burpee box jump overs
40 snatches
15 burpee box jump overs
50 snatches
15 burpee box jump overs

Youth(7-9)

Perform the following movements for time
Time Cap is 10 minutes
4 snatches
7 burpee plate jump overs
8 snatches
7 burpee plate jump overs
12 snatches
7 burpee plate jump overs
16 snatches
7 burpee plate jump overs
20 snatches
7 burpee plate jump overs

Variations
Teen (13-14)
Rx: Boys use 20lb dumbbell and 24” box
Girls use 15lb dumbbell and 20” box
Scaled: Boys use 15lb dumbbell and 24” box
Girls use 10lb dumbbell and 20” boxYouth (10-12)
Rx: 10lb dumbbell and 20” box
Scaled: 5lb dumbbell and 20” boxYouth (7-9)
Rx: 5lb dumbbell and 12” stack of plates
Scaled: 3lb dumbbell and 12” stack of plates

The Garage Games Junior Open 2017 Rulebook

Announcing the Garage Games Junior Open 2017!

This is an opportunity for all our Junior athletes age 7 to 14 to join the rest of the world in a five week fitness competition beginning on Friday February 24, 2017. Every Friday for five weeks a new WoD will be announced and Junior athletes will have 5 days to complete the workout and have their scores entered on the national leaderboard by a registered coach or trainer.

Registration fee includes a Junior Open 2017 t-shirt and the ability to have your scores posted on the national leaderboard.

Workout of the Day (WoD) will be announced here and on Facebook every Friday at 12:00pm EST.