Sunday, April 13, 2014

CrossFit Kids Preschool
CrossFit Kids action
Agoge Crossfit Woodinville

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Dynamic warm-up

Preteen:
Dynamic warm-up

Elementary:
3x or 5:00
10 mountain climbers => forward roll => army crawl => bear crawl => duck walk => 10 one-legged side-to-side hops, each leg

Preschool:
3x or 5:00
5 jumping jacks => forward roll => army crawl => bear crawl => duck walk => 5 one-legged hops, each leg

WOD –
Varsity:
5k run
At 1000 meters, stop and perform 50 squats
At 2000 meters, stop and perform 40 sit-ups
At 3000 meters, stop and perform 30 push-ups
At 4000 meters, stop and perform 20 burpees
At 5000 meters, perform 10 strict pull-ups with a 2-second pause at the bottom

Junior Varsity:
5k run
At 1000 meters, stop and perform 50 squats
At 2000 meters, stop and perform 40 sit-ups
At 3000 meters, stop and perform 30 push-ups
At 4000 meters, stop and perform 20 burpees
At 5000 meters, perform 10 strict pull-ups with a 2-second pause at the bottom

Novice:
5k run
At 1000 meters, stop and perform 25 squats
At 2000 meters, stop and perform 20 sit-ups
At 3000 meters, stop and perform 15 push-ups
At 4000 meters, stop and perform 10 burpees
At 5000 meters, perform 5 strict pull-ups with a 2-second pause at the bottom

Preteen:
1200-meter run
At 400 meters, stop and perform 30 squats
At 800 meters, stop and perform 20 push-ups
At 1200 meters, perform 10 burpees

Elementary:
2 rounds
200-meter run
At 50 meters, stop and perform 10 squats
At 100 meters, stop and perform 10 sit-ups
At 150 meters, stop and perform 10 push-ups
At 200 meters, stop and perform 10 burpees

Preschool:
3 rounds
5-meter skip => 3 super-slow squats
5-meter bunny hop => 3 sit-ups
5-meter giant steps =>3 burpees

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

Preteen:
5:00-10:00
Handstand practice

Elementary:
5:00-10:00
Handstand practice

Preschool:
3:00-5:00
Duck, duck, goose

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