Monday, June 16, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => handstand attempt => 10 mountain climbers => handstand attempt => 5 inchworm push-ups => handstand attempt => 10 jumping squats => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => handstand attempt => 10 mountain climbers => handstand attempt => 5 inchworm push-ups => handstand attempt => 10 jumping squats => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => handstand attempt => 10 mountain climbers => handstand attempt => inchworm => handstand attempt => 5 jumping squats => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => bear crawl => inchworm => duck walk => angry gorilla walk => crab walk

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
250-meter row
2 rope climbs
10 push jerks, 95#/65#

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
250-meter row
2 rope climbs
10 push jerks, 55#/45#

Novice:
2 x 6:00 AMRAPs, rest 2:00
200-meter row
2 rope climbs
10 push jerks, 35#/25#

Preteen:
8:00 AMRAP
200-meter row
1 rope climb or 3 beginner rope climbs
10 push jerks, PVC-15# barbell

Elementary:
8:00 AMRAP
100-meter row
1 rope climb or beginner rope climb
10 push presses, unloaded-10#

Preschool:
4:00 AMRAP
10-meter skip => Tarzan rope swing
10-meter bunny hop => 3 Oompa-Loompa presses, unloaded
3 broad jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Max precision jump
Max vertical jump
Max broad jump

Mobility

Preteen:
5:00-10:00
Practice precision jumps
Practice broad jumps

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

Preschool:
3:00-5:00
Freeze tag

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