Sunday, April 27, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
5 perfect squats => Spiderman stretch => 5 perfect squats => pigeon stretch => 5 perfect squats => 30-second hold in bottom of the squat => 5 perfect squats => couch stretch => 200-meter run

Preteen:
5:00-10:00
Squat therapy

Elementary:
5:00
Focus on the squat

Preschool:
3:00-5:00
Focus on the squat

WOD –
Varsity:
Newport Crippler
30 back squats, body weight
1-mile run

Junior Varsity:
Newport Crippler
30 back squats, 75#/55# or 60% of body weight (whichever is less)
1-mile run

Novice:
Newport Crippler
30 back squats, 55#/45# or 60% of body weight (whichever is less)
1-mile run

Preteen:
30 squats
1-mile run

Elementary:
10:00 AMRAP
10 squats
100-meter run

Preschool:
4:00 AMRAP
3 super-slow squats on 12” box => forward roll => 5-meter skip
3 super-slow squats on 16” box => 5-meter giant steps
3 super-slow squats in 20” box => 5-meter side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5x
1 legless rope climb
10 toes-to-bar (practice wrapping thumbs)

Mobility

Preteen:
5:00-10:00
Practice legless rope climbs

Elementary:
5:00-10:00
Max headstand holds

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

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