Monday, December 16, 2013

CrossFit Kids Teens
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 2 strict pull-ups => 10 jumping jacks => speed ladder => basic dot drill x 10 => 50-meter high-knee skip => 50-meter bounding jumps

Elementary:
3x or 5:00
10 mountain climbers => 2 pull-ups or monkey hangs => 10 jumping jacks => speed ladder => basic dot drill x 10 => 25-meter high-knee skip => 25-meter sprint

Preschool:
3x or 5:00
5 mountain climbers => 2 monkey hangs => 5 jumping jacks => angry gorilla walk => crab walk => 15-meter skip => 15-meter bunny hops

WOD –
Varsity:
9:00 AMRAP
15 push presses, 75#/55#
20 pull-ups
25 double-unders

Junior Varsity:
9:00 AMRAP
15 push presses, 45#/35#
20 pull-ups
25 double-unders

Novice:
9:00 AMRAP
12 push presses, 25#/15#
15 pull-ups
18 double-unders

Elementary:
9:00 AMRAP
10 push presses, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 push presses, unloaded
Max bar hang => forward roll
4 side-to-side hops => precision jump => 4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
8:00 EMOM
Legless or standard rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Jump rope play

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