Saturday, March 22, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
400-meter run => 1:00 in bottom of the squat => 200-meter run => Spiderman stretch

Preteen:
3x or 5:00
200-meter run => 10 squats => 10 mountain climbers

Elementary:
3x or 5:00
50-meter run => 10 seconds in bottom of the squat => bear crawl => forward roll => balance beam walk

Preschool:
3x or 5:00
Tightrope walk on the ground => forward roll => 5 one-legged hops, each leg => 5 jump and spins

WOD –
Varsity:
8:00 AMRAP
100-meter run
5 front squats, 145#/100#
10 box jump-overs, 24”/20”

Junior Varsity:
8:00 AMRAP
100-meter run
5 front squats, 65#/55#
10 box jump-overs, 24”/20”

Novice:
8:00 AMRAP
100-meter run
5 front squats, 35#/25#
10 box jump-overs, 20”

Preteen:
8:00 AMRAP
100-meter run
5 front squats, 5# dumbbells-35# barbell
10 box jump-overs, 12”-20”

Elementary:
8:00 AMRAP
50-meter run
10 front squats, unloaded-10#
10 box jumps, 12”-24”

Preschool:
10-meter skip => 3 super-slow squats
10-meter giant steps => 3 box jumps, 6”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Handstand holds

Mobility with hip, hamstring, and quad focus

Preteen:
5:00-10:00
Handstand practice

Elementary:
5:00-10:00
Handstand practice

Preschool:
3:00-5:00
Musical medicine balls

Leave a Reply

*

captcha

Please enter the CAPTCHA text