Sunday, December 15, 2013

CrossFit Kids
CrossFit Kids action
Superheroes For Devan

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 5 perfect squats => 3 broad jumps => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 2 broad jumps => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => broad jump => 6 lateral lunges => 5 one-legged side-to-side hops, each leg => 15-meter side shuffle => 15-meter back pedal

WOD –
Varsity:
6 rounds
500-meter row
10 box jumps, 30”/24”
10 front squats, 95#/65#
200-meter run

Junior Varsity:
6 rounds
500-meter row
10 box jumps, 30”/24”
10 front squats, 55#/45#
200-meter run

Novice:
5 rounds
300-meter row
10 box jumps, 20”
10 front squats, 35#/25#
200-meter run

Elementary:
4 rounds
100-meter row
10 box jumps, 12”-24”
10 front squats, unloaded-10#
50-meter run

Preschool:
3 rounds
3 squat jumps => 5-meter bear crawl
3 squat jumps => 5-meter duck walk
3 squat jumps => balance beam traverse

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 Plank holds
25 sit-ups

Elementary:
5:00-10:00
Tug of war

Preschool:
5:00
Plank games

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