Sunday, January 5, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 squats => 10 mountain climbers => 2 forward rolls => precision jump => 10 one-legged side-to-side hops, each leg => handstand hold => 50-meter side shuffle => 50-meter high-knee skip

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 squats => 10 mountain climbers => 2 forward rolls => precision jump => 10 one-legged side-to-side hops, each leg => handstand hold => 50-meter side shuffle => 50-meter high-knee skip

Elementary:
3x or 5:00
10 squats => 10 mountain climbers => 2 forward rolls => precision jump => 10 one-legged side-to-side hops, each leg => handstand attempt => 25-meter side shuffle => 25-meter high-knee skip

Preschool:
3x or 5:00
3 squats => forward roll => precision jump => 5 one-legged side-to-side hops, each leg => 3 vertical jumps => 15-meter side shuffle => 15-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
10 overhead squats, 95#/65#
8 burpees
6 strict pull-ups

Junior Varsity:
12:00 AMRAP
10 overhead squats, 55#/45#
8 burpees
6 strict pull-ups

Novice:
12:00 AMRAP
10 overhead squats, 35#/25#
6 burpees
4 strict pull-ups

Preteen:
12:00 AMRAP
10 overhead squats, PVC-35#
8 burpees
6 pull-ups (progressions or assisted okay)

Elementary:
10:00 AMRAP
8 front squats, unloaded-10#
6 burpees
4 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
5-meter bear crawl => 3 super-slow squats
Crab walk => 2 monkey hangs => logroll
5-meter bunny hop => climb on and over the boxes => 5-meter angry gorilla walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Handstand walk gymkhana
Shoulder mobility

Preteen:
10:00
Handstand walk challenge

Elementary:
5:00-10:00
Headstand and handstand practice

Preschool:
5:00
Headstand and handstand practice

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