Saturday, June 21, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 large arm circles, forward and backward =>10 small arm circles, forward and backward => 10 mountain climbers => 10 walking lunges => 10 vertical jumps => 3 broad jumps => 100-meter run

Preteen:
3x or 5:00
10 large arm circles, forward and backward =>10 small arm circles, forward and backward => 10 mountain climbers => 10 walking lunges => 10 vertical jumps => 3 broad jumps => 100-meter run

Elementary:
3x or 5:00
10 large arm circles, forward and backward =>10 small arm circles, forward and backward => 10 mountain climbers => 10 walking lunges => 10 vertical jumps => 2 broad jumps => 50-meter run

Preschool:
3x or 5:00
Large arm circles, forward and backward => small arm circles, forward and backward => 3 jump and spins => broad jump => 20-meter skip

WOD –
Varsity:
8:00 AMRAP
30 double-unders
15 push-ups
10 knees-to-elbows

Junior Varsity:
8:00 AMRAP
30 double-unders
15 push-ups
10 knees-to-elbows

Novice:
8:00 AMRAP
24 double-unders
12 push-ups
8 knees-to-elbows

Preteen:
8:00 AMRAP
20 double-unders or 30 single-unders
10 push-ups
5 knees-to-elbows or knee raises

Elementary:
8:00 AMRAP
10 double-unders or single-unders
6 push-ups
4 knees-to-elbows or knee raises

Preschool:
4:00 AMRAP
5-meter side-to-side hops => 3 burpees
Bar hang => 3 sit-ups
5-meter giant steps => 3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Introduce and practice the triple jump

Mobility

Preteen:
5:00-10:00
Max broad jump

Elementary:
5:00-10:00
Hopscotch

Preschool:
3:00-5:00
Hopscotch

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