Friday, January 3, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => monkey bar pass => 2 forward rolls => alligator crawl => broad jump => dip walk => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
10 jumping jacks => monkey bar pass => 2 forward rolls => alligator crawl => broad jump => dip walk => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
10 jumping jacks => monkey bar pass => 2 forward rolls => alligator crawl => broad jump => dip walk => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
5 jumping jacks => bar hang => log roll => bear crawl => broad jump => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
1-mile run
50 pull-ups
75 push-ups
150 squats
1-mile run

Junior Varsity:
1-mile run
50 pull-ups
75 push-ups
150 squats
1-mile run

Novice:
1-mile run
25 pull-ups
50 push-ups
100 squats
1-mile run

Preteen:
800-meter run
20 pull-ups (progressions or assisted okay)
40 push-ups
60 squats
800-meter run

Elementary:
200-meter run
15 pull-ups (progressions or assisted okay)
20 push-ups
25 squats
200-meter run

Preschool:
2 rounds
3 monkey hangs => 10-meter run => 3 monkey hangs
3 squats => 10-meter run => 3 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Banded bully
Spiderman stretch
Pigeon stretch
Couch stretch

Preteen:
3x
Max vertical jump

Elementary:
5:00-10:00
Plank games

Preschool:
5:00
Plank games

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