Sunday, April 6, 2014

CrossFit Kids Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand hold => alligator crawl => handstand hold => forward roll => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 30 seconds in the bottom of the squat

Preteen:
3x or 5:00
Handstand attempt => alligator crawl => forward roll => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 10-15 seconds in the bottom of the squat

Elementary:
3x or 5:00
Handstand attempt => alligator crawl => forward roll => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => 5-10 seconds in the bottom of the squat

Preschool:
3x or 5:00
Stinkbug hold => inchworm crawl => forward roll => 5 jumping jacks => 5-meter one-legged hop => 3 super-slow squats

WOD –
Varsity:
12:00 AMRAP
6 hang squat cleans, 95#/65#
9 burpee box jump-overs, 24”/20”
100-meter run

Junior Varsity:
12:00 AMRAP
6 hang squat cleans, 55#/45#
9 burpee box jump-overs, 24”/20”
100-meter run

Novice:
12:00 AMRAP
6 hang squat cleans, 35#/25#
9 burpee box jump-overs, 20”
100-meter run

Preteen:
12:00 AMRAP
4 hang power cleans, 5# dumbbells-35# barbell
6 burpee box jump-overs, 20”
100-meter run

Elementary:
10:00 AMRAP
6 hang power cleans, unloaded-10#
9 box jump-overs, 12”-24”
50-meter run

Preschool:
5:00 AMRAP
3 dip-shrug-drop-stands, unloaded => 3 box jump-overs, 6”-12”
5-meter bunny hop => 3 super-slow squats
10-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5 skin-the-cats
10 Turkish get-ups, 15#-35# dumbbells or kettlebells
10 Bulgarian squats

Mobility

Preteen:
3x
3 skin-the-cats
5 Bulgarian squats

Elementary:
5:00
Zombie tag

Preschool:
3:00-5:00
Tag

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