Saturday, April 5, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => speed ladder => forward roll => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
Handstand walk or bear crawl => forward roll => speed ladder => forward roll => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => speed ladder =>10 jumping jacks => 25-meter high-knee skip => 25-meter run

Preschool:
3x or 5:00
Army crawl => forward roll => crab walk => inch worm => 5 jumping jacks => 15-meter skip

WOD –
Varsity:
50 toes-to-bar
40 push-ups
30 overhead squats, 75#/55#
20 strict pull-ups
10 strict handstand push-ups

Junior Varsity:
50 toes-to-bar
40 push-ups
30 overhead squats, 45#/35#
20 strict pull-ups
10 strict handstand push-ups

Novice:
25 toes-to-bar
20 push-ups
15 overhead squats, 25#/15#
10 strict pull-ups
5 strict handstand push-ups

Preteen:
3 rounds
15 sit-ups
10 push-ups
5 overhead squats, PVC-35#

Elementary:
3 rounds
15 squats
10 sit-ups
5 push-ups

Preschool:
3 rounds
3 super-slow squats => box jump snake
5 giant steps => 3 jump and spins

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Pistol squat practice

Preteen:
5:00
Strict pull-up practice

Elementary:
5:00
Wheelbarrow races

Preschool:
3:00-5:00
Plank games

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