Monday, December 30, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 2 cartwheels => 10 mountain climbers => 2 forward rolls => 2 precision jumps => dip walk => speed ladder => 10 one-legged forward-backward hops, each leg => 2 broad jumps

Elementary:
3x or 5:00
10 jumping jacks => cartwheel => 10 mountain climbers => 2 forward rolls => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => broad jump

Preschool:
3x or 5:00
5 jumping jacks => forward roll => 5 mountain climbers => forward roll => precision jump => 5 forward-backward hops => broad jump

WOD –
Varsity:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 40#/30#
15 double-unders

Junior Varsity:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 30#/20#
15 double-unders

Novice:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 20#/15#
15 double-unders

Elementary:
2 x 5:00 AMRAPS, rest 2:00
4-meter bear crawl forward => 4-meter bear crawl backward
8 alternating one-arm dumbbell power cleans, unloaded-5#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3-meter bear crawl forward => 3 dip-shrug-drop-stand
3-meter bear crawl backward => 3 super-high vertical jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max handstand push-ups
Max ring dips

Elementary:
2x
3 wall walk-ups
10 sit-ups

Preschool:
5 sit-ups
5 supermen

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