Monday, April 14, 2014

CrossFit Kids
CrossFit Kids action
Crossfit Veracity Kids

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand hold or attempt => 10 jumping jacks => 2 forward rolls => 10 squats => 10 lunges => basic dot drill x 10 => 200-meter run

Preteen:
3x or 5:00
Handstand hold or attempt => 10 jumping jacks => 2 forward rolls => 10 squats => 10 lunges => basic dot drill x 10 => 200-meter run

Elementary:
3x or 5:00
Handstand attempt => 10 jumping jacks => forward roll => 5 super-slow squats => 10 lunges => basic dot drill x 10 => 100-meter run

Preschool:
3x or 5:00
Bear crawl => 5 jumping jacks => 3 super-slow squats => 5-meter giant steps => 3 jump and spins

WOD –
Varsity:
12:00 AMRAP
8 hang power snatches, 95#/65#
12 toes-to-bar
24 double-unders

Junior Varsity:
12:00 AMRAP
8 hang power snatches, 55#/45#
12 toes-to-bar
24 double-unders

Novice:
12:00 AMRAP
6 hang power snatches, 95#/65#
10 toes-to-bar
18 double-unders

Preteen:
10:00 AMRAP
5 hang power snatches, PVC-35#
7 toes-to-bar
14 double-unders or 21 single-unders

Elementary:
10:00 AMRAP
6 hang power cleans, unloaded-10#
8 toes-to-bar or knees-to-elbows or knee raises
10 double-unders or single-unders

Preschool:
5:00 AMRAP
3 dip-shrug-drop-stands, unloaded => 5-meter skip
Box jump snake, 6”-12” boxes => Tarzan rope swing
Forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Strict pull-ups (perform with thumbs wrapped around the bar)

Preteen:
6:00 EMOM
Pull-ups (progressions or assisted okay)

Elementary:
5:00-10:00
Tug of war

Preschool:
3:00-5:00
Sharks and minnows

Leave a Reply

*

captcha *