Friday, September 17th 2010

CrossFit Kids – Rack position

CrossFit Kids action

CrossFit Kids – California City

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) Or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD’s. Our strongest boys would use 95 pounds for the WOD and girls would use 65 pounds. Flips would be subbed for rolls.

WOD Demo

Big Dawgs and The Porch:
10 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
10 Handstand attempts

Pack and Puppies:
5 Handstand attempts
Angry gorilla walk 25 M => 2 Forward rolls => 10 Tuck jumps
5 Handstand attempts

Big Dawgs:
3 Rounds
3 Rolling Burpees
5 Clusters, 45-55#
100 M run

The Porch:
3 Rounds
3 Rolling Burpees
5 Clusters, 25-35#
100 M run

Pack:
3 Rounds
3 Rolling Burpees
5 Clusters, 10-15#
50 M run

Puppies:
3 Rounds
3 Rolling Burpees
5 Clusters, pvc-5#
50 M run

Cash Out
Big Dawgs and The Porch:
3 x 100 M Sprint
2:00 rest between

Pack and Puppies:
3 x 50 M Spring
1:30 rest between

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