Saturday, April 26, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Alligator crawl => handstand hold => 10 jumping jacks => 2 forward rolls => speed ladder => 3 lateral jumps, left => 3 lateral jumps, right => 100-meter run

Preteen:
3x or 5:00
Alligator crawl => handstand hold => 10 jumping jacks => forward roll => speed ladder => 2 lateral jumps, left => 2 lateral jumps, right => 100-meter run

Elementary:
3x or 5:00
Alligator crawl => handstand attempt => 10 jumping jacks => forward roll => speed ladder => lateral jump, left => lateral jump, right => 50-meter run

Preschool:
3x or 5:00
Plank walk => inchworm => forward roll => 3 jumps for joy => 5-meter giant skips => 5-meter zombie shamble

WOD –
Varsity:
12:00 AMRAP
7 hang power cleans, 35#/30# dumbbells
7 shoulder presses
7 weighted lunge steps

Junior Varsity:
12:00 AMRAP
7 hang power cleans, 30#/25# dumbbells
7 shoulder presses
7 weighted lunge steps

Novice:
12:00 AMRAP
7 hang power cleans, 20#/15# dumbbells
7 shoulder presses
7 weighted lunge steps

Preteen:
12:00 AMRAP
7 hang power cleans, 5#-20# dumbbells
7 shoulder presses
7 weighted lunge steps

Elementary:
12:00 AMRAP
7 hang power cleans, unloaded-10#
7 shoulder presses
7 lunge steps

Preschool:
3 dip-shrug-drop-stands, unloaded => running long jump
3 push-up-the-sky presses => 3-meter bunny hop
3 super-slow squats => 3-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
4’-6’ precision jumps, 3 attempts
30-second L-sit hold

Preteen:
3x
Precision jumps, 3 attempts
10-15-second L-sit hold

Elementary:
5:00-10:00
Plank games

Preschool:
3:00-5:00
Plank games

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