Friday, June 20, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels => precision jump => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high-knee skip

Preteen:
3x or 5:00
Handstand hold/attempt => handstand walk or bear crawl => 2 cartwheels => precision jump => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high-knee skip

Elementary:
3x or 5:00
Handstand attempt => bear crawl => 2 cartwheels => precision jump => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 25-meter high-knee skip

Preschool:
½ Tabata tantrums

WOD –
Varsity:
3 rounds, rest 2:00 in between
800-meter run
30 wall ball shots, 20#/14#, 10’ target
30 box jumps, 24”/20”

Junior Varsity:
3 rounds, rest 2:00 in between
800-meter run
30 wall ball shots, 14#/10#, 10’ target
30 box jumps, 24”/20”

Novice:
3 rounds, rest 2:00 in between
800-meter run
20 wall ball shots, 10#/8#, 9’ target
20 box jumps, 20”

Preteen:
3 rounds, rest 2:00 in between
200-meter run
10 wall ball shots, 4#-8#, 8’ target
10 box jumps, 12”-24”

Elementary:
3 rounds
100-meter run
10 wall ball shots, dodgeball-6#, 6’-8’ target
10 box jumps, 12”-24”

Preschool:
4:00 AMRAP
Ball toss and retrieve with animal walks
Cross the plyo-boxes (3-6 boxes in a staggered row)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats
10 Sotts press, PVC-45#

Mobility

Preteen:
3x
100-meter farmer’s carry
20 flutter kicks

Elementary:
5:00
Farmers carry relay races

Preschool:
3:00-5:00
Duck, duck, goose

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