Workouts


Teen: Thursday, August 28, 2014

Teen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 Cossack squats, each leg => 4 monkey hangs => 5-meter roving plank => 10 one-legged side-to-side hops, each leg => 50-meter high knees => 50-meter back pedal Skill: Pull-up – focus on engaging shoulders/lats
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Preteen: Thursday, August 28, 2014

Preteen Warm-Up: 3x or 5:00 Handstand walk or bear crawl => 5 jumping squats => 4 monkey hangs => 5-meter roving plank => 5 one-legged side-to-side hops, each leg => 50-meter high knees => 50-meter back pedal Skill: Squat – focus on knees out WOD: 10:00-12:00 AMRAP 3
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Elementary – Thursday, August 28, 2014

Elementary   Warm-Up: 3:00-5:00 One-legged relay races Focus: Squat – focus on knees out WOD: 8:00-10:00 AMRAP 4 monkey hangs 5-meter roving plank 6 super-slow squats Game: 5:00-10:00 Switch – Divide kids into two groups and line them up on opposite sides of a large play area. C
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Preschool: Thursday, August 28, 2014

Preschool Focus: Angry gorilla – focus on keeping the chest up Warm-Up: 3:00- 5:00 Simon Says – work on angry gorilla, laser elbows, Oompa Loompa WOD: 3:00-5:00 AMRAP Angry gorilla => forward roll => 3 super-slow squats 3 presses, unloaded => 3-meter plank walk Game: 3:00-5:0
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Weekly Cognitive WOD: 8/25-8/31

CrossFit Kids Curriculum (Lesson Plans) are available for purchase in the store at http://crossfitbrandx.com/store/ Cognitive – Math Literacy:  Adding, Subtracting and/or Multiplying Numbers Warm-Up: 15-meter bear crawl => over the vault => 15-meter log roll Focus: Push press –
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