Saturday, July 23rd 2011

CrossFit Kids – OG

CrossFit Kids action

Brothers, Connor and Keegan Martin. Original CrossFit Kids

The Nordic Mystique
Read how the Nordic countries start their youth training early. The article sounds like a presentation from the Kids course. Start them young, train technique, reinforce good nutrition, build community.

Buy in (Demo)
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

* we have found we can push small tires as a sub for the prowler

WOD (Demo)

Varsity
5 Rounds
10 Push jerks, Boys 95 pounds/Girls 65 pounds
20 Squats
100 M run

Big Dawgs:
5 Rounds
10 Push jerks, 45-55#
20 Squats
100 M run

The Porch:
5 Rounds
10 Push jerks, 25-35#
20 Squats
100 M run

Pack:
5 Rounds
10 Push jerks, 10-15#
15 Squats
50 M run

Puppies:
3 Rounds
5 Push jerks, pvc-5#
15 Squats
50 M run

Cash out
Big Dawgs and The Porch:
2 x
3 Skin the Cats
5 Cartwheels
25 Sit ups

Pack and Puppies:
2x
3 Skin the Cats
5 Cartwheels
15 Sit ups

Everyone:
Study or read for 15 minutes directly after the workout

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