Sunday, January 12, 2014

CrossFit Kids
CrossFit Kids action
Kate takes 3rd place, and cancer free at her first gymnastics meet since her diagnosis. Go Kate!

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 vertical jumps => 5 pull-ups => 5 push-ups => 10 squats => 3 cartwheels => 200-meter run

Preteen:
3x or 5:00
10 vertical jumps => 5 pull-ups => 5 push-ups => 10 squats => 3 cartwheels => 200-meter run

Elementary:
3x or 5:00
5 vertical jumps => 3 pull-ups or 4 monkey hangs => 3 push-ups => 5 squats => 2 cartwheels => 100-meter run

Preschool:
3x or 5:00
3 vertical jumps => 2 monkey hangs => 2 push-ups => 3 squats => forward roll => 20-meter run

WOD –
Varsity:
6:00 AMRAP
12 push jerks, 75#/55#
10 jump-over burpees

Junior Varsity:
6:00 AMRAP
12 push jerks, 45#/35#
10 jump-over burpees

Novice:
6:00 AMRAP
10 push jerks, 25#/15#
8 jump-over burpees

Preteen:
6:00 AMRAP
8 push jerks, PVC-35#
8 jump-over burpees

Elementary:
6:00 AMRAP
9 push presses, unloaded-10#
6 burpees

Preschool:
5:00 AMRAP
3 push-up-the-sky presses, unloaded => 5-meter skip
3 burpees => 5-meter zigzag bear crawl around the medicine balls

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice second pull of snatch, PVC-45#

Preteen:
3x
Max broad jump

Elementary:
2x
Max broad jump

Preschool:
5:00
Musical medicine balls

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