Saturday, May 31, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => 2 cartwheels => 5 push-ups => 3-5 strict pull-ups => basic dot drill x 10 => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => 2 cartwheels => 5 push-ups => 3-5 strict pull-ups => basic dot drill x 10 => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => bear crawl => cartwheel => 3 push-ups => 4 monkey hangs => hopscotch pass => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => bear crawl => 3 push-ups => bar hang => hopscotch pass => 15-meter skip

WOD –
Varsity:
5 rounds
30 double-unders
1:00 plank hold
15 lunge steps

Junior Varsity:
5 rounds
30 double-unders
1:00 plank hold
15 lunge steps

Novice:
5 rounds
30 double-unders
1:00 plank hold
15 lunge steps

Preteen:
5 rounds
30 double-unders or 15 tuck jumps
1:00 plank hold
15 lunge steps

Elementary:
5 rounds
15 double-unders or 10 tuck jumps
5-meter plank walk
10 lunge steps

Preschool:
4:00 AMRAP
3 jumps for joy => 3-meter bunny hop
Plank hold => 3-meter giant steps
10-meter zigzag run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter waiter’s carry, 15#-40# dumbbell
10 toes-to-bar

Mobility

Preteen:
3x
100-meter waiter’s carry, 5#-15# dumbbell
10 toes-to-bar

Elementary:
5:00-10:00
Wheelbarrow relay races

Preschool:
3:00-5:00
Farmers and Lumberjacks

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