Sunday, February 9, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 2 forward rolls => 10 grasshoppers => balance beam traverse => 3 wall walk-ups => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
10 jumping jacks => 2 forward rolls => 10 grasshoppers => balance beam traverse => 3 wall walk-ups => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
10 jumping jacks => 2 forward rolls => 10 mountain climbers => balance beam traverse => 1 wall walk-up => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
5 jumping jacks => forward roll => bear crawl => worm wiggle => 3 super-slow squats

WOD –
Varsity:
5 rounds
15 strict pull-ups
100-meter run
15 toes-to-bar
100-meter run

Junior Varsity:
5 rounds
10 strict pull-ups
100-meter run
15 toes-to-bar
100-meter run

Novice:
3 rounds
10 strict pull-ups
100-meter run
10 toes-to-bar
100-meter run

Preteen:
3 rounds
8 pull-ups (progressions or assisted okay)
100-meter run
8 toes-to-bar
100-meter run

Elementary:
3 rounds
5 pull-ups (progressions or assisted okay)
50-meter run
5 toes-to-bar or knees-to-elbows or knee raises
50-meter run

Preschool:
3 rounds
2 monkey hangs => 5-meter skip in a circle => 2 monkey hangs
5-meter giant steps => 3 burpees => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Oly tekkers: dip-shrug-drop x 10
30-second L-sit

Preteen:
3x
Oly tekkers: dip-shrug-drop x 10
30-second L-sit

Elementary:
5:00
Practice dip-shrug-drop-stand

Preschool:
3:00-5:00
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