Saturday, April 19, 2014

CrossFit Kids

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 squats => alligator crawl => 2 forward rolls => 10 lunges => 200-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 squats => alligator crawl => 2 forward rolls => 10 lunges => 100-meter run
Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 squats => alligator crawl => forward roll => 10 lunges => 50-meter run

Preschool:
3x or 5:00
Crab walk => 5 jumping jacks => alligator crawl => forward roll => duck walk => 3 jump and spins => inchworm

WOD –
Varsity:
8:00 AMRAP
25-calorie row
25 double-unders
25 box jumps, 24”/20”

Junior Varsity:
8:00 AMRAP
25-calorie row
25 double-unders
25 box jumps, 24”/20”

Novice:
8:00 AMRAP
15-calorie row
15 double-unders
15 box jumps, 20”

Preteen:
7:00 AMRAP
10-calorie row
10 double-unders or 20 single-unders
10 box jumps, 12”-20”

Elementary:
7:00 AMRAP
5-calorie row
10 double-unders or single-unders
15 box jumps, 12”-24”

Preschool:
4:00 AMRAP
3-meter side-to-side hop over line => 3 box jumps, 6”-12”
3 super-slow squats on a box => 3-meter skip
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
2 legless rope climbs
10 barbell walking lunges, 15#-95#

Mobility

Preteen:
5:00-10:00
Rope climbs

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

Preschool:
3:00-5:00
Tarzan rope swings and/or cargo net climbs

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