Saturday, January 4, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
10 squats => Spiderman stretch => 10 lateral lunges => pigeon stretch => 200-meter run

Preteen:
3x or 5:00
10 squats => basic dot drill x 10 => 10 lateral lunges => 2 cartwheels => alligator crawl => 10 vertical jumps => 100-meter run

Elementary:
3x or 5:00
10 squats => basic dot drill x 10 => 10 lateral lunges => 2 cartwheels => alligator crawl => 10 vertical jumps =>50-meter run

Preschool:
3x or 5:00
3 squats => basic dot drill x 5 => 5 lateral lunges => forward roll => bear crawl => 3 vertical jumps => 2 broad jumps

WOD –
Varsity:
3 rounds
3 deadlifts, 275#/185#
9 handstand push-ups
27 double-unders

Junior Varsity:
3 rounds
3 deadlifts, 135#/95#
9 handstand push-ups
27 double-unders

Novice:
3 rounds
3 deadlifts, 75#/55#
6 handstand push-ups
18 double-unders

Preteen:
3 rounds
3 deadlifts, 35#-75#
6 handstand push-ups or 3 wall walk-ups
18 double-unders

Elementary:
3 rounds
10 deadlifts, unloaded-10#
2 wall walk-ups
20 double-unders or single-unders

Preschool:
5-meter bear crawl => 3 angry gorilla deadlifts
5-meter bunny hop => 1 wall walk-up
5-meter giant steps => 3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1:00 max box jump-on-and-overs, 24”/20”

Preteen:
1:00 max box jump-on-and-overs, 24”/20”

Elementary:
2x
10 sit-ups
10 box jump-on-and-overs, 12”-24”

Preschool:
2x
5 box jump-on-and-overs, 10”-12”
5 sit-ups

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